WOD

Anzac Day WOD 6 Rounds For Time 30 Air Squats Synchronised 20 Power Cleans 60/40, 1:1 15 Partner Push Ups 2 Gate Runs

Back Squats 5×6 at 80% of 1rm *between each set perform, 20 V-Ups Workout of The Day For Time 50 – 35 – 20 Kb Swings 24/16 21 – 15 – 9 Thrusters 40/25 *Every 4 Mins, perform 1 gate run At the 4, 8, 12 and 16 min mark.

Conditioning 5 Mins at each station, then move onto the next one – 23 Wall Balls – 20/15 Cals on Rower – 15 Power Snatches 35/25 Workout of the Day 5 Rounds For Time 20 Push Ups/15 For Girls 15 Deadlifts 70/45 10 Strict Pull Ups

Back Rack Lunges 5×16 increasing weight every set working up to a heaviest *Between each set, perform 20 banded good mornings Workout of the Day 21 – 18 – 15 – 12 – 9 – 6 – 3 Hang Cleans 60/35 Box Jump Overs 24”/20”

Upper Body Strength 10 Min EMOM 1st – 12 Klokov Press 2nd – 12 Chest To Bar Pull Ups Core Conditioning 3 Rounds, 1 Min rest per round *30 seconds at each station – Mountain Climbers – Jack Hammers – Hollow Body Workout of The Day 17 Min AMRAP 50 Double Unders 25 Kb Swings […]

Front Squats 5×5 at 80% of 1rm Between each set, perform 5, 3 second eccentric hspu Front Squat Conditioning 5 min EMOM 10 Front Squats Workout of the Day 3 Rounds For Time 15 Toes To Bar 10 Shoulder To Overhead 70/45 15 Lateral Burpees

Back Squats 3×15 at 70% of 1rm Then 1 – 1 – 1 at 90% of 1rm Workout of the Day 13 Min AMRAP 30 Hang Cleans 60/35 30 Front Squats 60/35 30 Shoulder to Overhead 30 Burpee Box Jumps 24”/20” Leg

Conditioning EMOM 15 Min EMOM 1st – 18/14 Cal Row 2nd – 15 Ball Slams 3rd – 12 Thrusters 50/35 Workout of the Day Partner Workout 30 Power Snatches 60/35 60 Chest To Bar Pull Ups 90 Alternating Pistol Squats 60 Chest To Bar Pull Ups 30 Power Snatches

Skill Day Focus on today is muscle ups – Strength exercises – movement – chest to bar vs bar muscle ups – transitions B Workout of the Day 0 – 10 Mins 21 – 15 – 9 Deadlifts 120/70 Box Jumps 30”/24” 10 – 16 Mins Max Gate Runs Believe

Upper Body Strength 10 Min EMOM 1st – # Pull Ups 3 sec isometric hold every rep 2nd – 3 Strict Press + 5 Push Press + 7 Push Jerks Core Conditioning 3 rounds, 1 min rest between rounds 10 hanging knee raises 20 jack hammers 30 russian twists with kb Workout 12 Min AMRAP […]