WOD
Strength/skill:
4 rounds for total reps
A1: Rope climbs (1 minute)
* Immediately into
A2: Double unders (1 minute)
* Rest as needed between rounds

Conditioning:
'Randy'
75 power snatch @ 35/25

Epic goings as of late crew, big numbers on some of our 1rm tests and some solid work into some spicy conditioning workouts that have been dished out.. Yewww! 
That being said it's super important that you're maximising you're recovery outside the box so you can continue to perform at your peak inside. 

Check out this insightful read on 10 ways to optimise your gainz!

http://www.theboxmag.com/art…/how-to-kill-your-next-wod-9564

WOD

Overhead Squat (5-5-3-3-1-1-1)

Metcon (4 Rounds for reps)
Tabata - 8 rounds of 20/10 for total reps
1) 7m shuttle
2) Thruster @ 32.5/20
3) Abmat situp
4) KB swing @ 24/16

WOD

GOAT
Skill EMOM x 7

Metcon (4 Rounds for reps)
4 rounds for total reps
1 minute bench press @ 60/30
90 seconds rest
1 minute row (cals)
90 seconds rest
1 minute T2B
90 seconds rest

SWOD
"Snatch"

1) Drills and position work

2a) snatch pull
5 x 5
2b) snatch balance 
5 x 3

3) hang snatch 
Heavy single

WOD

Strength:
Front squat
5,5,3,3,1,1,1

Conditioning:
AMRAP in 15
7 front squat @ 60/40
14 box jumps 
7 burpees
14 wall ball @ 9/6

WOD
Strength:
Strict press
5,5,3,3,1,1,1

Conditioning:
'Grace'
30 clean and jerk @ 60/40kg

WOD
Strength:
Back squat
5,5,3,3,1,1,1

Conditioning:
In pairs alternating movements
AMRAP in 14 minutes
10 burpees box jumps @ 60/40
15 front squats @ 50/35kg
Run 200m

WOD

Strength:
Deadlift
5,5,3,1,1,1

Conditioning:
3 x 3 minute AMRAP's/ rest 3 between
15 T2B
40m broad jump
Max KB snatch @ 24/16 in remainder
* score = KB snatch 

Just a reminder we're away in the Gong for regionals this weekend! Charlotte and big rig Mark Williams who you may know from our lunch crew will holding the fort in the interim. Get around them with the same respect you give to us.
We'll be hitting up a few more 1rms over the next few days so make sure you get in, go hard and log something spesh into Wodify for us to see!
Looks as though you've all got the hang of checking in and navigating your way around now. Couple of cheeky profile pics, few comments, love it! all part of the fun.
Keep it up crew!!

WOD
Skill/warmup
HS walk for distance
5 x 30 seconds on/30 seconds off

Strength:
A1: 3-5 strict hspu
A2: 3-5 strict pullup
X 4 sets * scale with deficit/weight as needed

Conditioning:
21-15-9
Hang power clean @ 42.5/30
9-15-21
Hand release pushup

WOD

EMOM x 8
odd - 'Goat'
evens - row/run 150m

Metcon (Time)
2015 Regionals WOD 3

1.6km run
50 OHS @ 60/40
100 GHD (subbed with Abmat situps)
150 double unders
50 SDHP @ 60/40
100 box overs @ 60/50cm

SWOD- Remember your socks!!

Rope climb variations
Rope Climb (1-3 unbroken)

Tommy V (Time) **in pairs**
21 Thrusters, 52.5kg
12 Rope Climbs, 15'
15 Thrusters, 52.5kg
9 Rope Climbs, 15'
9 Thrusters, 52.5kg
6 Rope Climbs, 15'

WOD

Strength:
Bench press
5,5,3,3,1,1,1

Conditioning:
3 x 3 minute AMRAP's
15 ring dips
200m farmers walks @ 24/16
Max burpees in reminder
* score = burpees

++Wodify is now in full swing! Remember to check yourself in at the box or on the app which you should all have downloaded by now and start logging some scores 💪++