7 Sets for load of the sequence:
1 Hang power snatch
2 Hang snatch
3 Snatch balance

Increment loads throughout working sets.

Post loads for working sets to comments.

As many rounds as possible in 15mins of:
21 Strict sit-ups
14 Alternating single arm push jerk, 25kg (17.5kg)

Rx’d+ = GHD sit-ups

Post load and time to comments.

For time:
21 Deadlift, 102kg (70kg)
Run 400m
18 Deadlift
Run 400m
15 Deadlift
Run 400m
12 Deadlift

Post load and time to comments.

“Complex Fran”

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 42.5kg
Women: 30kg

Post load and time to comments.

HAPPY BIRTHDAY KYLIE HEADING!!

Clean & jerk
1-1-1-1-1-1-1

The lift is to be a squat clean and split jerk.

Post loads for working sets to comments.

“Chelsea”

Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

If you’ve finished the workout before, this time add 1 rep to each exercise—i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute—and see if you can go the full 30 minutes.

(Ryno 30rds rx’d+ 6,11,16/ Britt 9rds – 24+12 rxd)

Post results to comments.

A REMINDER THAT THERE IS NO BOXING THIS FRIDAY NIGHT. IT WILL RETURN ON FRIDAY 12TH OCTOBER, WE LOOK FORWARD TO SEEING YOU ALL THERE 🙂

“Partner WOD”

For time:

100m Overhead lunge, 20kg (10kg)
75 Calorie bike
50 Wallball shots, 10kg (6kg)
10 Rope climbs, 15ft
50 Wallball shots
75 Calorie row
100m Overhead lunge

-Partition reps however between.

Post loads and time to comments.