Wednesday

10 minutes - 1RM Deadlift

21/18/15/12/9

Deadlifts @ 50% 1RM
Abmat Situps (L2 & L3 x 2)
Double Unders (L2 x 2 & L3 x 3)


Inhouse throwdown & Awards Dinner Entry Form

Tuesday

For Time:

30 x Back Squats (L1 40/30, L2 50/40, L3 70/50)
30 x Pull ups
400m (L1 200m)
25 x Front Squats (L1 30/20, L2 40/30, L3 50/40)
20 x Toes to bar
400m (L1 200m)
20 x Overhead Squats (L1 20/20, L2 30/20, L3 40/30)
20 x HSPU
400m (L1 200m)

Swap out own plates each round. 18 minute cut-off.

Monday

"Legs gone bad"

60 seconds max reps - Wall Balls
60 seconds max reps - Row for Calories
60 seconds max reps - Box Jumps
60 seconds max reps - Barbell front rack lunges (30/20kg)
60 seconds max reps - Burpees
60 seconds rest

3 rounds, record total reps.

We are at the beginning of another cycle. Congratulations on a great show of skill to those who made the most of de-load week last week, and are now ready to hit that red line once again!
Have a great Monday, and a great week Y'all!

Friday

Partner WOD:

AMRAP 20:

Partner A:
7 x Pullups
9 x Thrusters (L1 30/20, L2 & L3 40/30)
11 x Box Jumps

Partner B:
Run (L1 200m, L2 & L3 400m)

Partner A completes as many rounds as possible while Partner B completes run. Once Partner B returns from the run, swap over and Partner B begins round where Partner A left off.
Score total full rounds completed.

Thursday

Option 1:

Pull up practice
(Kipping, Butterfly, Strict)

10 rounds for Quality:
5 x Pullups
Rest as required.

Option 2:

HSPU Practice
(Holds, kipping, strict, deficit, walks)

10 Rounds for quality:
5 x HSPU
Rest as required.