29 November 2021
 
Pull Re-Test

1 Set For Reps:
Max Strict or C2B Pull-ups

Workout Of The Day

 “I got options “(28)
[On the 0:00]
9-6-3:
Power Snatches
Burpee Box Step Overs

[On the 10:00]
12-9-6:
Power Snatches
Box Step Ups

[On the 20:00]:
15-12-9:
Power Snatches
Bar-Facing Burpees

Qualifier
80/60kg & BBJO
60/40kg & BJO
50/35kg
30/24”

Open   
60/40kg & BBJO
40/30kg & BJO
35/25kg

Masters
40/30kg
35/20kg
30/20kg

Overtime

Stretch

30 November 2021
 
Front Squat

Build to Heavy Triple

 

Workout Of The Day

“Turn & Burn” (20)
3 Rounds:
15 DBL DB Squats
15 Hand Release Push-ups

400m DBL DB Farmer’s Carry

3 Rounds:
45 Air Squats
15 DBL DB Shoulder to OH

Qualifier
32/22.5kg
Strict HSPU
30 Pistol

Open
22.5/15kg
HSPU

Masters
15/10kg
same as standard

OVERTIME

Bench press
6 Sets:
6 Bench Press

All Sets @ 60% of 1RM Bench Press

Ring Dip Re-test
1 Set For Reps:
Max Strict Ring Dips

1 December 2021
 
Workout Of The Day

“No shoes, No shirt, No problem”
For Time [38]: 
4,000m Bike 
2,000m Row

Then

5 Rounds 
10 Weighted Sit-Ups
10 Knee raises
▪️2mins On, 1min Off

Qualifier
100 TTB

Open        
100 TTB

Masters  
50 TTB

OVERTIME

Long Run
2000m at Moderate Pace 
400m at Fast Pace 
1000m at Moderate Pace 
400m at Fast Pace 
1200m at Moderate Pace

2 December 2021
 
Clean & Jerks Test

Build To A Heavy Single

 
Workout of the day

 ”Addition by subtraction“(27)
AMRAP 10:
10 Burpee Pull-ups
30 Hang Power Cleans
Max Meter Run 

Rest 3 Minutes 

AMRAP 7:
10 Burpee Pull-ups
20 Hang Power Cleans
Max Meter Run 

Rest 3 Minutes 

AMRAP 4:
10 Burpee Pull-ups
10 Hang Power Cleans
Max Meter Run 

Qualifier
80/60kg
BMU

Open      
70/47.5kg
BMU

Masters
40/30kg
BP Pull-Ups

OVERTIME

Back Squats
6 Sets:
4 Back Squats 

All sets @ 50% of 1RM Back Squat 

3 December 2021
 
Snatch Test

Build To A Heavy Single

 
Workout of the day

“Ring Pop”
AMRAP 13: 
DB Snatches
3, 6, 9, 12…….

3 Box Dips & 45 Skips between each round.
*Starting with Dips & Skip

Qualifier:
3 Ring dips
32/22.5kg
30 DU

Open:      
3 Ring Dips
22.5/15kg
30 DU

Masters: 
Ring Push-Ups
15/10kg

OVERTIME

Stretch

4 December 2021
 
Clean & Jerks Test

Build To A Heavy Single

 
Workout of the day

 ”Addition by subtraction“(27)
AMRAP 10:
10 Burpee Pull-ups
30 Hang Power Cleans
Max Meter Run 

Rest 3 Minutes 

AMRAP 7:
10 Burpee Pull-ups
20 Hang Power Cleans
Max Meter Run 

Rest 3 Minutes 

AMRAP 4:
10 Burpee Pull-ups
10 Hang Power Cleans
Max Meter Run 

Qualifier
80/60kg
BMU

Open      
70/47.5kg
BMU

Masters
40/30kg
BP Pull-Ups

OVERTIME

Back Squats
6 Sets:
4 Back Squats 

All sets @ 50% of 1RM Back Squat 

24 October 2021
SUNDAY WOD
Run: Long
4 Rounds:
200m Fast
200m Easy
*100m Sprint immediately after round 8.
—5 Minute Rest—
 
3 Rounds:
200m Fast
200m Easy
*100m Sprint immediately after round 4.
—5 Minute Rest—
 
2 Rounds:
200m Fast
200m Easy
*100m Sprint immediately after round 2.
—5 Minute Rest—
 
1 Round:
200m Fast
200m Easy
*100m Sprint immediately after round 1.