A)
Power Clean
3-3-2-2-1-1-1-1-1
B)
"Open 11.5"
AMRAP in 20 minutes:
5 Power Cleans (65/45kg)
10 Toes-to-Bar
15 Wall Ball (9/6kg)
Krusher with the Friday 9.30 class.
...
- The social event will kick off at 3pm, kids welcome. Presentations at 6pm. BYO. We will have the bbq fired up if you want to bring in anything that needs cooking.
A)
Alt EMOM for 20 mins:
5 Power Snatches
10 Squats (^Pistols)
or
10 Situps (^Toes-to-Bar)
or
C)
"Mary"
AMRAP in 20 minutes:
5...
For time:
100 Double Unders
800m Run
60/50 Cal Row
40 Pushups
20 LH KB Snatches (24/16kg)
20 RH KB Snatches (24/16kg)
10 Bar Muscle-Ups
- if you finish sub 15 minutes + 400m Farmer Carry (24/16kg)
- if you finish sub 18 minutes +200m Farmer Carry (24/16kg)
- if you finish sub 20 minutes...
There are two options today. Parts A and B are completed as one of the options and Part C is completed as the other option.
A)
Deadlift
8-8-6-6-4-4-4-4-4
and
B)
For time:
800m Row
40 Toes-to-Bar
20 Burpees
or
C)
ACC OQ 18.2 and 2A
With a 20 minute running clock:
18.2
For time:
30-20-10 DB Deadlifts (35/22.5kg)
Burpee Boxovers...
Partner or solo
0 - 10:00
A)
"Annie"
For time:
50-40-30-20-10
Double Unders
Situps
then
10:00 - 22:00
B)
Dumbbell "Rahoi"
AMRAP in 12 mins:
12 Box Jumps (24/16kg)
6 DB Thrusters (2 x 20/15kg)
6 DB Facing Burpees
Patrner WOD
- share "Annie" reps 50/50
- alternate movements for "Rahoi"
In-house championships kids workout - Sam T urging Cliff to bring it!
...
REMOM for 30 mins:
1)
10 HSPU
or
10 Alt KB Curl and Press
2)
30 sec max Pull-Ups
3)
5 DB Burpee DL
4)
30 sec max Cals
5)
Rest
or
10 Hollow Rocks
or
100m Sprint
...
