2018
In Partners: 42-30-18 reps for time of: Box Jumps 24/20” Double KB Squats 24/16kg Burpee bar muscle-ups
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Strength/Skill: Snatch complex Power Snatch/Squat Snatch/OHS Metcon: AMRAP 12min: 60 Double Unders 30 KBS 24/16kg 15 SDHP 50/35kg 10 Power Snatches 50/35kg
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Skill: Landmine Deadball 3R + 3L 4 Sets, Not For Time: 15 Hand Release Push-ups 20 Hip Extensions 25 Air Squats 30 Abmat Sit-Ups
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Strength/Skill: Deficit Deadlift 3-3-3-3-3 (Moderate weight, good form) Metcon: 10 Rounds 9 Deadlifts 100/70kg 9 Burpees
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Rene 7 Rounds for Time 400 meter Run 21 Walking Lunges 15 Pull-Ups 9 Burpees Bring in a weight vest for today’s WOD.
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Australia Day WOD. 6:30am and 8am WOD’s only. “Wood” 5 Rounds for time of: Run 400 meters 10 Burpee box jumps, 24″ box 10 Sumo-deadlift high-pull, 42.5/30kg 10 Thrusters, Rest 1 minute
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EMOM 12min: odd 3 x Power Snatch even 5 x Chest to bar pull-ups Metcon: Complete as many rounds as possible in 10 minutes of: 5 power snatches 40/30kg 10 overhead lunges 1 rope climb
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“Partner WOD” 22 min AMRAP 22 Box Jump 30/24” 22 DB Clean and Jerks 22.5/15kg 200m Run with DB’s
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Strength: Overhead squat 3-3-3-3-3 For time: 400m row 10 muscle-ups 25 thrusters 35/25kg 100 Double Unders 25 thrusters 10 muscle-ups 400m run
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Big Mama Tabata Wall Balls 9/6kg Toes to Bar Row (Calories) Power Cleans 60/40kg Each Tabata is 8 rounds of 20 seconds of work, 10 seconds of rest. Complete 8 full rounds of each movement prior to starting the next. 1 min rest between movements. Score is total reps
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