Gym Closed.

Skill:
5-10 mins handstand practice

Met con:
‘Amanda’
9,7,5
Muscle up
Snatch (squat) 60/40kg
– 3 mins rest
1 mile run
– 3 mins rest
9,7,5
Muscle up
Thruster 70/47.5kg

Strength:
Squat 8×2
Bench 3×5

Met Con:
3 rds
15 Overhead squats 50/35kg
15 chest to bar pull ups

Strength:
Back lever 5×5-10sec holds
Strict pull up 3xmax

Met Con:
‘Annie got strong’
50 double unders
50 sit ups
5 deadlifts 160/110kg
40 double unders
40 sit ups
4 deadlifts
30 double unders
30 sit ups
3 deadlifts
20 double unders
20 sit ups
2 deadlifts
10 double unders
10 sit ups
1 deadlift

Strength:
In a pair and in 12 mins achieve a total score for a 3rm hang clean (squat).
Perform 5 handstand push ups before each attempt.

Met Con:
30 snatches 60/40kg
Then 10 rds of
5 clean & jerks 60/40kg
10 ring dips
30 sec handstand hold
(Team member must complete a round before changing)

Strength:
Front KB lunge 3×10
Single arm press 5×6

Met Con:
5 rds
20 pull ups
400m sprint
2 mins recovery

Strength:
Front lever 5×5-10sec holds
Thruster 5,4,3,2,1

Met Con:
7 min AMRAP
3 deadlifts 120/80kg
6 burpees
9 box jumps 24/20″

Strongman Sunday

Strength:
Squat 8×2

Met Con:
‘Em & Jacqui’s birthday wod’
15 min AMRAP
200m run
25 wall balls
32 double unders
1 clean 90/55kg

Strength:
Power clean 6×3
Strict pull up 3xmax

Met Con:
3 rds
400m run
10 thrusters 60/40kg
5 muscle ups