WOD

Stength:
Box Squat 5,5,5,5,5
Lift every 2 minutes

Conditioning:
5 Rounds for time-
200M Medball carry (9/6kg)
10 Pullups
20 Goblet Squats

OPEN WOD 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters (43/30kg)
Bar facing Burpees

WOD

Odds/Evens Format
Handstand Push-up 5-5-5-5-5
Weighted Strict Pull-up 3-3-3-3-3
using heaviest weight per set

Run Christine
3 rounds for time of:
Run, 400 m
12 Deadlifts (bodyweight)
21 Box Jumps, 24/20 in

Welcome to the first episode of My Kitchen Rx'd.

WOD

SKILL:
3 Position Snatch x 5
Technique focused not weight

Rope Climbs 
5-10 mins

Conditioning:
On a 90 second timer complete each movement, rest remainder then move onto next
1) 2 Rope climbs
2) 40m Sled Push
3) 10 Burpees to 6" target
4) 10M Shuttles run x 6
x 3 Rounds

WOD

Strength:
A1) Front Rack Walking Lunge 8-8-8-8

A2) Floor Press 8-8-8-8

using heaviest weight per set

Conditioning:
For time:
80 Double Unders
-- then --
3 rounds of:
12 Push Up (Deficit)s
16 Jumping Split Lunges
20 Kettlebell Swings, 24/16 kg
-- then --
80 Double Unders

**Brawners, a quick reminder Fitwars rego has opened, commit early and use the next 12 weeks to prepare**

WOD 

Strength:
'bear complex'
3,3,3,3,3

Conditioning:
'Franrap' 
As many rounds as possible in 9 minutes of
21/15/9/21/15/9 etc. 
Thrusters @ 42.5kg
Pullups 

Second to last Open workout has been announced and it’s a beauty! We’ll run the workout in the same fashion as the others with split heats.

This week we’ve been thrown a chipper style AMRAP of a series of exercises with the aim of seeing h...ow far you can get in the 14 minute cap as opposed to busting out a heap of rounds.
A good WOD to test your engine expose what skills are your strengths and what can be improved.

Go hard and chip away at every rep!

WOD
  
Open Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target (14 lb. to 9-foot target)
30 cleans, 135 lb (95lb)
20 muscle-ups

WOD

Extra mobility:
Neck/shoulder junction
- Barbell smash
 
Strength:
A1: Deadlift
A2: HSPU
5,5,5,5,5
 
Skill/conditioning:
Muscleup transition work
Then;
3 x 1 min AMRAP/1 min rest
5 ring dip
10 ring row
 
Or;
3 x 1 min AMRAP/1 min rest
Muscleup

WOD
  
Strength:
Complex of - 1 power snatch + 1 hang squat snatch + 2 OHS 
 X 5  sets

Conditioning:
Part 1)
Tabata mash up - 8
alternating sets of 20/10 for total reps ...
Hang power clean @ 50/32.5kg
Shoulder to Overhead @ 50/32.5kg

Part 2)
For time:
500m row
40 lunge steps with plate OH @ 20/15kg
30 burpees onto plate
20 ctb pullup
10 wall walks