WOD

MO 8.3

A) EMOM16
1: 20 Push ups
2: 5-8 burpee box jump overs

B) 7 rounds for time
16 alt dB snatches
12 box jump overs
8 Single arm Thrusters
Rx: 22:5/15
Tc 18 mins

DI 9.3

10 rft
30/24 cal row
30 air squats
200m run
Goal sub 36mins
Tc 44mins

MI 10.3

A) 20reps Deadlift @ 50% 1rm
*unbroken, don’t bounce barbell. Slight pause every rep. Rest 3mins

B) 3×10 deadlifts at same weight
Rest 2:30 between sets

C) 100 Empty barbell reverse lunges:
Aim to go unbroken. 1 min rest if have to put bar down.
Tc: 8mins

D) for Time
35 thrusters (20/15)
35 burpees over bar
Tc 5mins

DO 4.3

A) Bring Sally up Squats

B)EMOM30
1: 12 dbl dB hang squat cleans
2: 20 press ups
3: 20 dbl dB push press
4: 18/15 cal bike (150m run if raining)
5: rest
*can go with a partner to share the dB. P2 starts 1 min later.
RX 22.5/15

Online Handstand Class from 7pm to 7.45

FR 5.3

3rft
60 alternate Kbs-ru (24/16)
60 front rack reverse lunges
15+15 single arm press in lunge position.
30 goblet squats
Goal sub 27mins.
Tc 30mins.

SA 6.3

team of 2
I go, you go full round!

10rft
14 deadlifts
7 burpees over bar
14 Power cleans
7 push jerks
Rx 135/95
Tc 40 mins

SO 28.2

Homewod

3,6,9,12…30.
Burpees
Push ups
Straight leg sit ups