WOD For time :
50 Wall ball shots (20lb) - 25 Dumbbell power snatch (2 x 15kg) 40 Wall ball shots - 20 Dumbbell power snatch 30 Wall ball shots - 15 Dumbbell power snatch 20 Wall ball shots - 10 Dumbbell power snatch 10 Wall ball shots - 5 Dumbbell power snatch (Scale loads as required)
WOD 'Cafe to trailer' hill sprint (~ approx 1 km) for time Max rep dumbbell burpees in 7 minutes (Choose your load)
WOD 3 rounds for time :
15 Thrusters (40kg) Run stairs 15 KB swings (24kg) Run 20m 15 push ups (Hand-release) (Return run to bottom of stairs) Finish after the push ups the 3rd round)
VIDEO WOD Snatch 3-3-3-3 (More focus on technique than load) 21-15-9 reps for time: Sumo deadlift high pull Push press
WOD 'Happy 34th Birthday Pauly' Max rep burpees in 90 seconds - rest 90 seconds- 3 rounds for time :
Run 400m 34 box jumps (24inch) 34 kettlebell swings (24kg) 34 squats
VIDEO WOD 5 sets :
5 weighted ring dips (@max load) Max rep push ups (Rest 3 minutes between sets) FINISHER 50 Abmat sit ups for time
VIDEO WOD 5 rounds for time 15 pull ups Run 400m 20 hang power cleans (60kg)
WOD Front squat 3-3-3 4 rounds: 8 front squats (use approx 75% of your best 3 reps above) 20m band sprint 15 hand release push ups (Each round is at all out intensity. Rest approx 2 minutes between rounds)
WOD Snatch technique 3 rounds: 12 Hang squat snatch (Choose your load) Run 400m
WOD Hang power clean 3-3-3-3-3 2 sets x max reps pull ups Max rep KB swings in 3 minutes (Choose your load)
VIDEO WOD Muscle up practice 6 x 200m sprints
WOD A. 10-8-6-4-2 reps for time :
DB 1 arm hang power snatch (left arm) DB 1 arm thruster (left arm) DB 1 arm hang power snatch (right arm) DB 1 arm thruster (right arm) B. 5 rounds for time :
15 DB hang squat clean 15 DB push press(Compare to)
