Roll glutes 3mins
Roll ITBs 3mins
2 x
8 roll over to saddle
8 lying hamstring kicks
8/8 lying leg crossover
15m spiderman lunge
20 mountain climbers
10 squat to stand
Aim is to hit 75-80-85-90-95%. Lower each set by 5% if needed, i.e 70-90%
Row max distance in 2mins
5 Deadlifts
5 Power cleans
5 Front squats
5 Bar facing burpees
5 Rnds @ 60/35
5 Rnds @ 70/45
5 Rnds @ 80/55
40min cap
Scaling options:
50/30, 60/40, 70/50
35/25, 42.5/30, 50/35
Today is a deliberately easier training day because I would like as many of you as possible to come in to tomorrow mornings WOD at 8:30am. It’s our last Saturday WOD before the Open and the bigger the turn out the better it will be!
Bike/row/skip/ski 2mins
EMOM for 8mins
Min 1: 5 DB snatches each arm (build weight)
Min 2: 20sec AMRAP of burpees
15m OH carry with 3 clean & jerk every 5m (0, 5, 10 & 15m)
Build to heaviest in 3 attempts – rest as needed
15-20mins stretching
10mins AMRAP
Run vacant block
10 banded good mornings
5 box jumps
10 strict press
9mins
10 deadlifts (75/50)
25 double unders
10 box jumps (60/50)
Scaled use 60/40kg and do 35 single skips
3 x
30sec arms only air bike
Bear crawl to rig
5 snap hollow
10 scap pull ups/ beat swing
15mins on pull up skills and progressions
12mins
60 burpee over DB
30 DB thrusters (20/15)
10 muscle ups
Scaled use 15/10kg DBs and do 20 muscle up transitions
10min AMRAP
Row 5 stokes easy, 5 moderate, 5 HARD
Spiderman crawl to rig
3-5 strict pull ups/ring rows
1 wall climb
Taken from the floor
Tabata air bike
If you can’t finish 15 reps, do a max effort then immeadiatley drop and finish the remaining reps as deficit push ups
Do as many as possible each round STRICT, then finish of the remining reps KIPPING
WITH A PARTNER (1 work, 1 rest)
3 x each
15m prowler walk
15m prowler sprint
5/5 deadbugs (ipsi, contra, 4 way)
10 empty bar/light deadlifts
30cal row
15 power cleans (60/40)
15 lateral burpees
20cal row
12 power cleans
12 lat. burpees
10cal row
9 power cleans
9 lat. burpees
Scaled use 42.5/30kg
