WOD

Strength:
Hang power clean
5 @ 50,65,80, 3 @ 85, 2 @ 90, 1 @ 95%

... Deadlift
3 EMOM x 10 @ 65-70%

Conditioning:
150 double unders
75 V-ups
50 alternating DB snatch @ 27.5/17.5

++Mobility WOD++

Kicking off next Thursday we will be adding in a weekly Mobility WOD to our timetable.

This session is your chance to become supple and improve all those niggly areas of reduced flexibility, tightness, soreness and general stickiness! The MWOD will combine stretching with active movements, band work, rolling, trigger point release and isolated muscle stretching /strengthening.

Ultimately this is designed to help you relieve pain or niggles that may stem from day to day, week to week training. Our main aim with this class is to improve recovery, joint health, and range of motion. Optimal mobility is the foundation to better movement patterns and when you move better, your body rewards you with a stronger, faster and fitter you so you can perform at your peak!

The MWOD will be held Thursday nights at 6:30pm and is inclusive to all members.

WOD

Overhead Squat
5 @ 50,65,80%, 3 @ 85%, 2 @ 90%, 1 @ 95%

... Shoulder Press
3 EMOM x 10 minutes @ 65-70%

Metcon (AMRAP - Rounds and Reps)
AMRAP in 7 minutes
7 HSPU
14 front rack lunges @ 52.5/35kg

WOD

On a 30 minute timer
Run 5km
AMRAP in remainder...
10 pullups
10 wall balls

SWOD

Bench press
5-5-3-3-1-1-1
* 5-7 tyre flips after each set

3 x 40m sled push (AHAP)
Alternate with
3 x 8 bent over row

3 rounds for weight/time
5 bench press @ 85%
5 deadball overs (AHAP)
5 deadball carry

WOD

Conditioning:
4 x 5 minute AMRAP's for total accumulate remainder reps
* 3 minutes rest between each

... 1) 1km row
Max burpees in remainder

2) 30 power snatch @ 42.5/30
Max burpees in remainder

3) 30 strict pullup
Max burpees in remainder

4) 30 power clean @ 52.5/35
Max burpees in remainder

WOD

Strength:
Front squat
5 @ 50,65,80, 3 @ 85, 2 @ 90, 1 @ 95%

... Back squat
3 EMOM x 10 @ 65-70%

Conditioning:
3 rounds
Run 400m
21 abmat sit-up
12 T2B

WOD

Complete all in 45 minutes (any order)

1. Max Effort 500m Row

... 2. 30 CALS AIRDYNE (Time)

3. BACK SQUATS @ 60/40kg
AMRAP in 2 minutes
RX PLUS- 80/55kg

4. Metcon (Time)
100M SLED PUSH FOR TIME
80/50kg

5. 1RM: Power Clean
10 Minutes to find 1RM

6. Muscle-ups
Max Reps in 3 minutes

7. Pull-ups
Max Reps in 3 minutes

WOD

Deadlift
(5 @ 50,65,80, 3 @ 85, 2 @ 90, 1 @ 95)

... Hang Power Clean (3 x 5 @ 70% (of 1rm power clean))

Conditioning
For time:
200m MB carry
then 2 rounds
15 deadlifts @ 100/60kg
25 MB situps @ 9/6kg
200m MB carry

WOD

Strength:
Strict press
5 @ 50,65,80, 3 @ 85, 2 @ 90, 1 @ 95%

... Overhead squat
3 x 5 @ 75%

Conditioning:
On a 10 minute timer
10-1 overhead squat @ 42.5/30kg
10 jump lunges (each round)
Max burpees in remainder

WOD

A1: Toes-To-Bar (Odd minutes: 8-12 reps)
A2: Hollow hold (Even minutes: 15-30 seconds )

... Metcon (3 Rounds for reps)
3 rounds each for time/ rest as needed between
Row 500m
200m sandbag carry
Run 400m

SWOD
"3 bars of death"
Linda (Time)
10-9-8-7-6-5-4-3-2-1:

Deadlift (1.5 Body Weight)
Bench Press (Body Weight)
Clean (3/4 Body Weight)

Scale loads as needed. Clean is full squat.

WOD

Strength:
A1: 3 TGU (each)
A2: 10-12 ring rows ...
x 4

Skill:
EMOM x 6
HS walk

Conditioning:
4 rounds for total reps
1 minute ring dip
1 minute rest
1 minute alternate KB snatch @ 24/16
1 minute rest