Monday 25th - Saturday 30th April

Monday:
ANZAC DAY
"Wood"

Tuesday:
Strength:
Clean and jerk (for total weight)
3 EMOM x 5
2 EMOM x 5

Conditioning:
6 rounds on a 4 minute timer each for time and total time
9 deadlifts @ 110/75kg
12 pullups
15/13 cals (alternate row/ AD)
Alternate row and AD I.e 3 rounds of each

Wednesday:
Strength:
Back squat
8,8,6,4,4

Conditioning:
Every 90 seconds x 8 rounds (12 minutes)
9 thrusters
9 bar facing burpees
Rx = 42.5/30kg/ 144 reps, scale down load and or reps as needed to maintain consistent work rate. I.e 6 + 6

Thursday:
Snatch (for total weight)
3 EMOM x 5
2 EMOM x 5

Conditioning:
Continues 3 minute clock x 5 rounds (15 minutes)
Run 400m
Max double unders in remainder
Score = accumulate DU

Friday:
Skill:
4 rounds for quality
30 second HS walk
30 seconds rest
30 seconds strict T2B
30 seconds rest

Strength:
A1: pullup
A2: ring dip
3,2,1,1,1

Conditioning:
75 abmat situp
50 box jump overs
35 HSPU
20 alternating pistols
15 muscleups (15 ring row + 15 ring dip)

Saturday:
​Throwback to event #2 & #3

[BOB#5 Event #3]

OPEN

Partition reps as required

For time:

10 Clean & jerks (70 M/40 F)
10 Bar Muscle ups
8 Clean & jerks (80 M/50 F)
8 Bar Muscle ups
6 Clean & jerks (90 M/60 F)
6 Bar Muscle ups
4 Clean & jerks (100 M/70 F)
4 Bar Muscle ups
2 Clean & jerks (110 M/80 F)
2 Bar Muscle ups

8 min time cap then on 10 minutes on the clock start sprint TRI
*weights are scalable

[EVENT #2]

Sprint Tri

For time:
Each partner to complete in order

OPEN
Row 1km
50 DU's
80/60 cals Assault bike
50 DU's
Run 1km

Time is P1's time after RUN + P2's time after RUN=PAIRS TIME
Ie. P1. 13:20 + P2. 16:35 = 29:55

Indian file - athletes must stay in order and aren't allowed to pass