Last Few WODs

Saturday 16th

Hang Snatch upto 80kg (PB)
Clean n Jerk upto 115kg

4 Rounds for time:

• 5 Power Cleans @ 80kg
• 5 Lateral Burpees
• 5 STOH 80kg
• 5 Ring Muscle ups

08:52

Sunday 17th

"Barraza"

AMRAP: 18 mins

• Run 200m
• 9 Deadlifts @ 125kg
• 6 Burpee Bar Muscle ups

6 + 200m + 3 Deadlifts

Monday 18th

Work upto a 3RM Front Squat - 135kg

5 Rounds for time:

• 10 Squat Cleans @ 60kg
• 10 C2B Pull ups

08:28 Rxd

Ski-erg intervals

30 secs on, 30 secs off x 30 rounds

Avg 1:35-1:40 per split, 150m per split

2 x AMRAPs

5 min AMRAP

Squat Clean Thrusters @ 75kg

28 reps

10 min AMRAP

• 60 Burpee over the box jumps 24"
• 30 Power Cleans @ 85kg
• 15 Bar MU's

13 Bar MU's, 103 reps

Back Squats, 2 x metcons

Back Squats x 3 - 120kg,130kg,140kg,150kg, x 2 160kg

15 min AMRAP

• 5 TnG Power Snatch 60kg
• 10 Box jumps 24"
• 15 T2B

8 + 17 reps

AMRAP 10 mins

• 15 Calorie Ski
• 10 Burpees

7 + 2 calories

"BRADSHAW"/ AIRDYNE INTRO

10 Rounds for time:

- 3 HSPUs
- 6 Deadlifts 100kg
- 12 pull ups
- 24 Double unders

10:56 unbroken

PM

50-40-30-20-10 calories on Airdyene with a partner

09:26

FRAN, WOD, TEAM WOD

AM

"FRAN"

21-15-9 reps for time:

- Thrusters 42.5kg
- Pull ups

02:31 PB

REST 10 mins

3 Rounds for time:

- Ski 300m
- 15 Burpee Box jumps 24"
- 15 Wall balls 9kg

09:10

PM

Team WOD with Callum Campbell

20 min window

- Ski 1 mile between us, 4 x 400m
- "ANNIE" between us, I drew short straw and did the set of 50's
In remaining time AMRAP "Heavy Chief"

- 3 Power Cleans 85kg
- 6 Press ups
- 9 Air Squats

19 + 10 reps

Past past few days

Hang power cleans x 3 - 70kg,80kg,90kg
Push press x 5 - 70kg, 80kg,90kg PB

10 min AMRAP
- 30 UB double unders
- 20 ball slams
- 10 HSPUs

6 rounds

Straight into a 1 min AMRAP of burpees - 24

For time
-50 DUs
-10 MUs
-40 DUs
-8 MUs
-30 DUs
-6 MUs
-20 DUs
-4 MUs
-10 DUs
-2 MUs

06:57

For time:

- 9 KB Thrusters 24kg
- 9 Knees to elbow
- Row 500m
- 18 Thrusters 24kg
- 18 Knees to elbow
- Row 500m
- 9 Thrusters 24kg
- 9 Knees to elbow

07:20

METCONs x 2, 1RM Back Squat

AM

AMRAP: 15 mins

• 60 Lateral Burpees
• 40 Clean n Jerks @ 60kg
• 20 C2B Pull ups

1 Round + 13 CnJ's Rxd

PM

Back Squat 1RM - 120kg,130kg,140kg,150kg,160kg, 162.5kg (PB)

AMRAP 15 mins

• 5 Squat Snatch @ 60kg
• 10 Box Jumps 24"
• 15 T2B

7 Rounds Rxd