November 2017

STRENGTH Sandbag lifts WOD ‘Mary’ 5 Handstand push up 10 Single leg squat 15 Pull up 20 Minutes, as many rounds as possible Compare to: 23/06/2017 We’ve got new handstand push up and single leg squat progressions to apply to this workout. Pull ups can be scaled in volume or to jumping.

STRENGTH Weighted push up 5 x 3 rep WOD Clean @50-85% of 1RM, 1 rep every 30 seconds 12 minutes You can do all of these with power, squat or a combination of both. All squat cleans will mean more total work. If you do 70-85% of your max the 12 minutes will be tough

GYMNASTICS Tabata handstands STRENGTH Deadlift 4 x 5 rep WOD 100 Double under 50 Air squat 50 Double under 50 Air squat 100 Double under 13 minute cap Scale the double under volume if you’re not through the first 100 by 3 minutes.

STRENGTH Snatch 3, 3, 2, 2, 1, 1 rep The sets of 3 and 2 are consecutive reps WOD 6 Dumbbell front rack walking lunge (20/15) 6 Burpee 6 Dumbbell ground to overhead 8 minutes, as many rounds as possible

STRENGTH Handstand Push up Weighted Pull up 4 x 3 rep We’ll have some strict HSPU progressions to build on from last week. WOD 40 Front squat (60/40) 30 Toe to bar 20 Shoulder to overhead 2 rounds (16 minute cap)

STRENGTH Sandbag lifts We have got a bunch of new sandbags this week. There are 7 different weights including a 90kg for those of you that were finding 80 easy. WOD ‘Partner Relay’ 8 Deadlift 8 Bar facing burpee Run 200 5 rounds (24 minute cap) The deadlift weight should be about 60-70% of your

STRENGTH Turkish get up 3, 2, 1, 1 rep WOD ‘Jackie’ Row 1000 50 Thruster (20/15) 30 Pull up (12 minute cap) Compare to: 03/02/2017 Pace the 1000m row so you can get straight onto the thrusters and potentially get them done unbroken. The thrusters are meant to be done fast with little to no

STRENGTH Weighted push up Barbell row 4 x 5 rep WOD 20 Single arm dumbbell snatch (20/15) 50 Double under 5 rounds (15 minute cap) Scale double unders to finish the first round by 2:30.

GYMNASTICS Handstand roll out Bar front lever 10 minutes WOD 2 Snatch 10 Chest to bar pull up 5 rounds, 1 exercise every minute rest 2 mins 6 Overhead squat 30 second hollow rock 5 rounds, 1 exercise every minute

SKILLS 3 minutes to find max set of double unders. GYMNASTICS Handstand push up progressions. WOD Run 300 12 Thruster (50/35) 10 Toe to bar 4 rounds (16 minute cap)