WOD 1

EMOM x 15

1) 5 Bench press

2) 10 DB floor press

3) :45 Push up plank hold

Coach Cam's Bday WOD

In pairs for time:

500m Run (together)

31 STOH 25/35kg

51 DU

31 Toes to bar

51 DU

31 STOH

51 DU

31 Toes to bar

500m Run (together)

(16:00 Cap)

WOD 1

4 Rounds

6 Deadlift

12 V-ups

:20 Hollow hold

Lyndon's Bday WOD

In Pairs

3 Rounds for time

05 Power cleans 45/70kg

30 Bar over bupree

68 DB repetitions* 15/22.5kg

*30 Deadlift

20 Front squat

18 Sync hang snatch

(20:00 Cap)

WOD 1

Back squat

4x8 Tempo

+ 2 Rope climb practice

WOD 2

10:00 AMRAP

10 Weighted step ups 15/22.5kg

10 Burpee pull ups

WOD 1

Push press + Split jerk

3x 3+3 (light)

3x 2+2 (mod)

3x 1+1 (heavy)

WOD 2

EMOM x 16

1) 20 Wall balls

2) 50 Double unders

3) 10 STOH 40/60kg

4) Rest

WOD 1

Deadlift

5 x 3 (tough weight across)

WOD 2

2 Rounds for time

500m Run

40 Abmats

30 Box jumps 20/24"

20 Toes to bar

10 Power cleans 70/100kg

(20:00 Cap)

WOD 1

Front squat

4x4 (same weight as last week)

WOD 2

For time:

900/1000m Row

3 Rounds

12 Thruster 30/40kg

12 Bar over burpee

900/1000m Row

(17:00 Cap)

WOD 1

4 Rounds

8 DB bench press

6 Ring row

WOD 2

2 Rounds for time

21-15-9

Pull up

Push up

DB snatch 15/22.5kg

(4:00 Rest)

(2:00 Cap)

WOD 1

Bench press

5x5 (across)

WOD 2

'HELEN'

3 Rounds for time

400m Run

21 KBS 16/24kg

12 Pull ups

(15:00 Cap)

 WOD 1

Strict press

12-10-8-6-4 (Build)

Push press

4x4 (across)

WOD 2

5 Rounds for time:

225/250m Row

50 Double unders

(12:00 Cap)

WOD 3

5 Rounds for time:

150m Run

10 Burpee pull ups

(12:00 Cap)

WOD 1

Back rack reverse lunge

4x16

WOD 2

12:00 AMRAP

4 Sandbag cleans 40/50kg

100ft Sandbag carry

20 Single arm DB push press 15/22.5kg