HAPPY BIRTHDAY DEREK!!

“Candy”

5 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

“Maggie”

5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Post option and time to comments.

“Triple 3”

Individually or in pairs complete the following,

For time:
Row 3km
300 Double unders
Run 4.8km

Partition reps and distance between your pair.

Post time to comments.

10 x 1min rounds of:
10 Burpees over the bar
Max reps, Power snatch, 70kg (45kg)

Rest precisely 2mins between rounds.

Post load and total power snatch reps for each round to comments.

Hang clean
1-1-1-1-1-1-1

-From the top of the knee.

Post all loads for working sets to comments.

A REMINDER THAT WE HAVE OUR SPECIALTY OLYMPIC LIFTING SESSION TONIGHT AT 5.30PM. HOPE TO SEE A GREAT TURNOUT 🙂
HAPPY BIRTHDAY COREY.G!!

3 Rounds for time of:
Bike 1km
25 Deadlifts, 100kg (70kg)

Post load and time to comments.

A) Front squat
3-3-3

B) Push press
3-3-3

Thruster
3-3-3

All taken from the racks with no superset.

Post loads for working sets to comments.

WANNA KNOW HOW YOU SHOULD BE MOVING?? WATCH A CHILD. EVEN DURING PLAY, THERE’S A NICE NEUTRAL SPINE, DELOADED KNEES AND POSTERIOR CHAIN ENGAGEMENT. (MY MONEY IS STILL ON THE DOG, THOUGH) 😉

As many rounds as possible in 20mins of:
5 Chest to bar pull-ups
10 Wallball shots, 10kg (6kg)
15 Kettlebell swings, 24kg (16kg)

Post loads, rounds and reps to comments.