Nugget

Thursday 27th June

For time:
2 x Block Run
30 Handstand Push-ups
150 Double Unders

Wednesday 26th June

Wide Grip Bench
5  x 5

 

 Jake

Tuesday 25th June

14 minute AMRAP:
15 Power Snatches (40/30kg)
30 Double Unders
4 Burpee Bar Jumps at the start of every minute

 

 Jenai

Monday 24th June

High Bar Back Squat (Box)
5 x 5

 

 Drew

WOD: Saturday 22nd June

20 minute AMRAP:
6 Push Presses (65/45kg)
9 Toes to Bar
12 Box Jumps

 

Krystalle

WOD: Friday 21st June

4 Rounds:
6 Clean & Jerks
30 Squats
Then . . .
Rest 1 minute
50 Slams

 

Tianna and Kari

Thursday 20th June

5 x 400m Run
REST 2 minutes between efforts

 Casey

Wednesday 19th June

5 sets for heaviest load:
3 Push Jerks + 2 Push Presses + 1 Strict Press
Rest as needed

Tuesday 18th June

12 rounds:
60 sec AMRAP then rest 60 secs:
14 Thrusters (40/30kg)
4 Muscle-ups

Monday 17th June

Deadlift
5 x 3

 Nick

Saturday 15th June

For time:
30 Plate Burpees
1 Block Run
30 OHS (20/10kg)
1 Block Run
30 CTB Pull-ups
1 Block Run
30 Burpee Box Jumps

Friday 14th June

14 minutes to find:
Max Snatch + Hang Snatch
then …
Death by Burpees (14 minute cap)

Thursday 13th June

6 rounds for time:
4 Power Cleans (80/60kg)
5 Strict Pull-ups
20 Butterfly Sit-ups

Wednesday 12th June

Max MG Bench

Tuesday 11th May

Front Squat Max

Saturday 8th June

20 minute AMRAP:
14 Push Jerks (60/40kg)
14 Cleans (60/40kg)
14 Abmat Sit-ups

Friday 7th June

In Pairs for time:
80 KBS (24/12kg)
30m Partner Carry
60 Goblet Squats (24/12kg)
30m Partner Carry
40 KB Twists (24/12kg)
30m Partner Carry
20 Partner Burpees
30m Partner Carry

Thursday 6th June

For time:
50,40,30,40,50 Double Unders
5,4,3,4,5 Wall Walks
10 cal Row after each round

Wednesday 5th June

MG Bench Press
5 x 3

Tuesday 4th May

7 rounds:
In pairs 90 secs AMRAP (then rest 90 secs):
12 Deadlifts ((60/40kg)
10 Burpee Bar Jumps
8 Wallballs (9/6kg)

Monday 3rd June

Front Squat
5 x 3

Saturday 1st June

Death by:
Ring Dips
Squat Jumps
V-ups
(10 minute cap on each)