Wednesday

OTMEM 15:

1st minute: 3 x Bar or Ring Muscle Ups or (3 x pull ups + 3 x ring dips)

2nd minute: 6 x Thrusters (L1 & L2 40/30, L3 60/45)

3rd minute: 9 x Pushups (L3 clap pushups)

5 x rounds.

Tuesday

For Time:

Buy in: 100 x Double Unders (x2 single unders)

Then 2 Rounds:

10 x HSPU

15 x Toes to Bar

20 x Box Jumps (24/20")

15 x Pull Ups

10 x Alternate KB Snatches (L1 16/12, L2 24/16, L3 32/24kg)

Cash out: 100 x Double Unders (x2 single unders)

30 Day Life Revive challenge begins with measurements being done tomorrow (wednesday) evening before the 4:30pm & 5:30pm WODs

Monday

10 Minutes to find 1RM of the following complex:

1 x strict press + 2 x push press + 3 x push jerk

AMRAP 12:

6 x Shoulder to Overhead (L1 30/20, L2 40/30, L3 60/45)
8 x Lateral bar burpees
100m Sprint

Reminder:
The 30 day challenge kicks off with the nutrition seminar at 6:30pm Monday night. Urban paleo will be on hand giving out free samples from 5:30pm.

Friday

"Partner WOD"

AMRAP 20:

60 x Pullups
(15 each then swap, 10 each then swap, 5 each then swap)
60 x Overhead Squats (or Front Squats) L1 30/20, L2 & L3 40/30
(15 each then swap, 10 each then swap, 5 each then swap)
60 x Push Ups

(15 each then swap, 10 each then swap, 5 each then swap)

Thursday

For Time:

20 x Burpee Bar Touch

30 x Shoulder to Overhead (L1 30/20, L2 40/30, L3 50/40)

40 x Wall Balls

50 x Abmat Situps

40 x Box Jumps

30 x Power Cleans

20 x Burpee Bar touch