Protected: WOD/Blog

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Great work on the PBs whānau! Keep em coming, there’s still plenty of gains to be made✊

Gymnastics: HSPU/Wall climbs
Strict TTB/knee raises

5-4-3-2-1 (not for time)

WOD: For time
10-1
G2OH 60/40kg
TTB

Then, Finisher 100 double unders (every break 3 Burpees)

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Notice: Due to unforseen circumstances, there will be no express class today. Hopefully we can sort something out by this Thursday.

Strength: Squat Snatch 
Building weight
10×2 touch and go reps

WOD: 3 Rounds
400m run
10 power snatch 50/30
20 Wall balls 9/6

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Strength: Deadlift working up to a 1rm

WOD:
In 3mins complete;
12 Deadlift 100/60
25 bar hops
16 Wall Ball 9/6

If finished before the 3min time cap, add 3mins and complete;

14 Deadlift 100/60
25 bar hops
14 Wall Ball 9/6

If finished before the 6mins cap, add 3mins and complete;

16 Deadlift 100/60
25 bar hops
16 Wall Ball 9/6

continue adding 3mins and 2reps

to the deadlift and Wallballs until you can’t make the time cap

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Notices:
• Weigh in will be between 4-5pm at Kensington Stadium. If you have any questions, please message Jude on FB.
• There will only be the 8am class this Saturday morning. Influx has been opened up for more members to attend.

Strength: Squat clean 3×3 (not touch and go)
building to a max weight

WOD: For time
3 rounds
10 Power cleans 50/30
16 KB swings 24/16
20 HRPU

800m run

2 rounds
12 power cleans 50/30
20 wall balls

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