WODs

5 Rounds for time of: 50 double unders 15 kettlebell swings 24/16kg cut off 10

Amrap 15 15 double kettlebell or dumbbell shoulder to overhead 20/12.5kg 15 double kettlebell or dumbbell front squats 20/12.5kg

2 Rounds for time 50 calories bike or 70 calories row 40 push ups 30 one arm dumbbell snatches 22.5/15kg cut off 18

A = strenght/stability turkish get up 4 x 4 per side as heavy as safely possible B = met-con 3 Rounds for max reps 45sec max KB swings 24/16kg 15sec rest 45sec max goblet squats 24/16kg 15sec rest 45sec max bent over rows on weaker arm 24/16kg 15sec rest 45sec bent over rows on stronger…

Amrap 15 8 stone 2 shoulders 43/35kg 60 double unders 12 stone squats 43/35 (held on shoulder or chest) 60 double unders

Team 3 WOD 2 Rounds for time: 3min max toes to bar 3min max deadlifts 80/50kg 3min max reps wall balls 20/14lbs 2min rest 1 works, 2 rest, switch whenever needed. max time 20min

Amrap 10 5 bar muscle ups 5 front squats 70/47.5kg

A Power jerk 2-2-2-1-1-1 4 min rest & transition to B B 1Km run 50 thrusters 30/20kg cut off 12

6 Rounds for time 7 handstand push ups 5 power cleans 65/42.5kg cut off 9

Team 2 WOD Amrap 14 30 DB snatches 22.5/15kg 20 burpees 20 pistol squats 16/12 goblet hold