Rotating EMOM.
- Complete the allocated number of reps of each movement on the 0:00, 0:15 and 0:30, rotating to the next station every minute for five complete rounds.
A)
1 Muscle-Up
B)
2 Deadlifts (@ ~ 75%)
C)
3 Burpees
D)
4 Dumbbell G2OH (2 x L, 2 x R)
E)
5 Situps
- e.g. At...
4pm session this afternoon for any members registering for the Open.
WOD - morning classes
A)
Alternating EMOM for 10 minutes:
- 5 Hang Power Cleans (BBF sub 10 KB Swings)
- AMRAP in 30 sec. Dumbbell Stepovers (24/20". 20/15kg)
B)
Partner WOD
AMRAP in 12 minutes:
10 SDHP (35/25kg) (^50/35kg) (Barbell Free sub 10...
A)
3 rounds, not for time:
5 Presses
5 Push Presses
5 Push Jerks
- Attempt to complete each round as a set of 15 reps without re-racking the bar.
B)
AMRAP in 10 minutes:
30 Power Cleans (52.5/35kg)
30 Box Jumps
30 Pushups
30 Front Rack Lunges (52.5/35kg)
...