WODs

A Clean Build up to a heavy (not max) single 4 min rest & transition time to B B For time 9-6-3 clean @ 75% of A 6-4-2 rope climbs cut off 25

7 Rounds for time 5 strict shoulder press 45/30kg 8 push press 45/30kg 11 push jerks 45/30kg cut off 25 If they drop the bar or take a break during a round, punish them severely

A overhead squat 3 x 5 @ 80% 1RM 3sec hold at the bottom of each rep max 20 min 4 min rest & transition time B 3 Rounds for time 8 bar muscle ups 8 overhead squats (80% of A) cut off 5

3 Rounds for time 16 handstand push up 24 kettlebell swings 32/24kg 65 double unders cut off 14

Amrap 15 15 push ups 10 pull ups 5 deadlifts 120/90kg

5 Rounds for time 15 wall balls 20/14lbs 8 box step overs 24/22’’ @ 20/12kg per hand cut off 8

Amrap 10 8 front squats @ 55/35kg 8 bar facing burpees

6 Rounds for time 3 power clean & jerks 70/47.5kg 12/9 assault bike calories @ > 75/55 RPM cut off 11

Team 2 WOD 4 Rounds for time, with a buddy Buddy 1 does: 14 chest to bar pull ups 14 pistol squats (16/12kg goblet hold) Buddy 2 does: stone hold on chest 55/40kg Once both buddies have done the pull ups and pistols, that’s a completed round.

For time 1km row 50 toes to bar 30 overhead squats 50/35kg cut off 15