“Partner WOD”

As many rounds as possible in 20mins of:
10 Knees to elbow
10 Ring dips
10 Box jumps, 24″ (20″)

Alternate rounds with your partner.

Post rounds and reps completed to comments.

10 Rounds for time:
10 Back squats, 60kg (42.5kg)
100m Sprint
Rest 30secs

Bar taken from the deck.

Post load and time to comments.

5 x 3-minute rounds of:
20 push presses, 60kg (42.5kg)
Max-rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 22.5-17.5-12.5-9-4kg weighted pull-ups
Women: 15-9-6-4-2kg weighted pull-ups

Post loads and reps completed each round to comments.

A REMINDER THAT THERE IS NO AFTERNOON SESSIONS TODAY DUE TO THE MELBOURNE CUP. ALL OTHER SESSIONS RUN AS PER USUAL!!
HAPPY BIRTHDAY ELLIE!!

A) Turkish get-ups
5-5-5

B) Weighted push-ups
3-3-3

C) L-sit hold (x3)

Superset reps.

Post loads and efforts to comments.

A REMINDER THAT THERE IS NO TUESDAY AFTERNOON SESSIONS THIS WEEK DUE TO THE MELBOURNE CUP. ALL OTHER SESSIONS ARE SCHEDULED AS PER NORMAL FOR THE WEEK 🙂

Each workout for time:

3 Rounds for time of:
30 Calorie row
15 Burpees over the rower

Rest 3mins then,

2 Rounds for time of:
15 Dumbbell thrusters, 22.5kg (15kg)
30 Kettlebell swings, 24kg (16kg)

Rest 2mins then,

1 Round for time of:
50 Burpee deadlift, 25kg (20kg) dumbbells

Post loads and times for each workout to comments.

Individually or in pairs complete the following,

For time:
10 Ring handstand push-ups
10 Cleans, 85kg (55kg)
20 Deficit handstand push-ups
20 Cleans, 70kg (47.5kg)
30 Strict handstand push-ups
30 Cleans, 60kg (42.5kg)
40 Handstand push-ups
40 Cleans, 52.5kg (35kg)

-Partition reps however between pair.
-One bar per pair.
-Only one athlete works at one time.

Post loads and time to comments.