We will be running the workout in continuous waves until we're all done, starting as soon as possible after 6.30am for the first wave. However, the last wave will start no later than 9:15 so please don't arrive late and expect to have first choice of...
A)
OTM for 10 minutes:
5 HSPU
20 Double Unders
- For the HSPU choose a suitable level of difficulty - Strict/Kipping, Deficit/Standard, Wall Climb (3/2/1) - to complete the work in 20 seconds max.
B)
OTM for 10 minutes:
5 Thrusters
- Early classes: If you want to give your shoulders a...
A)
15 minutes
Clean and Jerk
B)
Partner WOD. Alternating movements, one partner works while the other rests.
6 rounds for time:
15 Kettlebell Swings (24/16kg)
15 Power Cleans (45/30kg)
15 Box Jumps (24/20")
- 15 minute cutoff
httpv://www.youtube.com/watch?v=jIOlMUtxhH0...
Scores for 15.2 need to be registered by 10am. (It is no longer 11am due to the U.S. switching to daylight saving.)
A)
AMRAP in 10 mins:
5 Deadlifts (100/70kg) (^125/85kg)
10 KB Ground to Overhead (16/12kg) (^24/16kg)
15 Double Unders (^30 UB)
B)
AMRAP in 10 mins:
5 Toes-to-Bar (^Muscle-Ups)
10 Pushups (^HSPU)
15...
Games Open 15.2
From 0.00-3.00
2 rounds of:
10 Overhead Squats (43/30kg)
10 Chest-to-bar Pull-ups
From 3:00-6:00
2 rounds of:
12 Overhead Squats
12 Chest-to-bar Pull-ups
From 6:00-9:00
2 rounds of:
14 Overhead Squats
14 Chest-to-bar Pull-ups
Etc., following same pattern until you fail to complete both rounds
httpv://www.youtube.com/watch?v=DlsJ-70Pvwo
httpv://www.youtube.com/watch?v=SIozgfpofXo...
A)
Bench Press
5 x 5 x 80-85%
B)
Time Trial
3.2km (2 mile) Run
- In the event of extreme heat sub:
GHD Hip Extensions
4 x 15
Weighted Pull-Ups
4 x 5 (4 x 10 Ring Rows)
httpv://www.youtube.com/watch?v=60wXpmsdFgg...
