WOD:

Five rounds for time:

40 Double unders (100 skips)

30 Box Jumps

20 KB Swings (1.5 Pood)

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WOD:

Tabatha

*Means high intensity work at short intervals, made up of 20 seconds work and ten seconds rest.

Eight rounds of each movement, then one minute rest before going to the next type of exercise. Round with the LEAST reps will be the recorded number.

Squats

Push-ups

Sit-ups

Pull-ups

Box-Jumps

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Cardiovascular conditioning…

 - then -

WOD:

“Diane”

21-15-9

Deadlifts (120/80kg)

Handstand Push-ups

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WOD:

Overhead squat: Establish a one rep max

Then…

Three rounds of

21 x Overhead lunges (20/10kg)

21 x Burpees

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WOD:

3km run

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WOD:

5 rounds of 5 Deadlifts

5 rounds of combo: 5 x Static shoulder spress, 5 x 1/2 presses, 5 x Push presses

5 rounds of 10 x bouncing back squats

5 rounds of maximum static pull-ups

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Conditioning:

Suicide run medley

WOD:

Five rounds for time

5 x Deadlift (120kg)

10 x Burpees

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WOD:

5km Run

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Technique & 1RM:

Power Clean

WOD:

Elizabeth

21-15-9

Clean

Ring Dips

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Power Snatch 3 x 3

Overhead Squat 5 x 5

WOD:

Ten rounds for time:

3 x Clean (80/60kg)

3 x Burpees

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