Strength/skill
4 sets of 4-6 Deadlifts at heaviest load (take 3-5 sets warm up sets)
4 sets ME strict HSPU or handstand hold

Conditioning
4 rounds of 30:30 (work:rest)
for each exercise for maximum total reps

Thrusters 20/15
Burpee over the bar
Row for calories
Russian swings

Strength/skill
Power Snatch
4 sets of 3.3.3
Rest 20 secs between reps – 2 mins between sets

Conditioning
3 rounds for time

50 double unders
10 overhead squats 60/40

Strength
Back Squat – 5 sets of 5

Build to a 5 rm

Conditioning

13 min AMRAP

6 HSPU/3 wall climbs
9 power cleans 70/40
12 toes to bar

Awesome work today team

Tomorrow’s team wod is followed by our morning social starting at 10 am

Be sure to bring some food with you wether it’s homemade or not!!

Working out or chilling out everyone’s welcome so come and join us

Strength
3 sets of 6-8 Deadlifts at heaviest load (take 3-5 warm up sets)

Conditioning

For time
800 metre run
30 burpee box over jumps 24/20″
800 m run

Last day of our inverted skillz !!!! Don’t worry they’ll be back
Next month sees us focus on pull up mechanics. Progressing to chest to bar then muscle up progressions.

Let’s have some fun then!

Headstand
Wall climbs for positioning
Handstands
Free standing handstands
Handstand push-ups (wall and freestanding)

Free style Playtime

Strength

Strict press

5 sets of 5 reps build up to a heavy set of 5

Conditioning

5km row For time

Strength
Cleans
5 sets of 3.3.3
Rest 20 secs between reps – 2 mins between sets

3 reps 20 secs rest 3 reps 20 secs rest 3 reps 2 min rest
Same weight to be used in each set
Increase weight over the 5 sets

Conditioning
For time
150 double unders – 300 singles
12-9-6
Thrusters 40/25kg
Burpees over the bar

(12 min time cap)

Strength/skill
Back Squat – 15 mins to est a 2 rm for today

Conditioning
15 min amrap

250 m row
15 hand release push ups

Strength
12 mins to find a heavy 3 pos clean – high hang,hang,floor

Conditioning
‘Helen in a boat’
3 rds for time
500m row
21 Kbs
12 pull-ups