Friday

Partner WOD

AMRAP 20

1 person working at a time, Complete 2 x full rounds of the following then swap:

5 x pull-ups
10 x push-ups
15 x squats

During your rest period complete:

L1- 10m bear crawl
L2 & L3 - 3 x Wallwalks

Record total full rounds only.

Thursday

OTMEM 9

3 x Touch n go Snatches (Full or Power) - 

Increase weight each round to maintain heavy but unbroken set of 3.

For Time:

15/12/9

Hang power snatch (30/20, 40/30, 50/40)

Burpee Box Jump

Pull Up (L3 Chest to Bar)

The new 4:30pm Thursday class commences next Thursday the 5th November.

Wednesday

For Time:

30 x KB Swings (16/12, 24/16, 32/24)

30 x Box Jumps

30 x Knees to Elbows

30 x Wall Balls

Run (L1 400m, L2 600m, L3 800m)

30 x Wall Balls

30 x Knees to Elbows

30 x Box Jumps

30 x KB Swings (16/12, 24/16, 32/24)

18 Minute time cap

Tuesday

OTMEM 10

3-5 x Deadlifts* @75% 1RM

4 RFT

400m Hill Run (L1 200m)

15 x Pull ups

10 x Push Press (30/20, 40/30, 50/40)

Time cap - 16 minutes.

*Focus on moving the barbell fast and effectively through between 3 -5 reps (tap & go style). This is a great way to build strength through eccentric loading. 

 

Monday

12 Minutes - Work to a 1RM of the following Complex:

1 x Squat Clean
2 x Front Squats
1 x Push Jerk

AMRAP 12:

3 x Power Cleans (40/30, 50/40, 70/55)
6 x Toes to Bar
3 x Lateral Bar Burpees