January 2018

STRENGTH Deadlift 5 x 3 rep WOD Overhead squat (50/35) Shoulder to overhead 10 to 1 rep (17 minute cap) *20 double under after each round Spend no more than 40 seconds on each round of double unders.

STRENGTH Snatch 3, 3, 2, 2, 1, 1 3s and 2s are consecutive reps and should be full squat snatch. WOD 40 Wall ball 40 Sit up 20 Toe to bar 20 Burpee box jump over 2 rounds (20 minute cap) BBJO is same standard as Open workout 17.1.

STRENGTH Sandbad lifts In a group of 2-4, choose a sandbag and accumulate 100 lifts over your shoulder (workout courtesy of Matt Piggin). 10 minute cap WOD ‘Partner relay’ 10 Shoulder to overhead (60/40) 10 Kettle bell swing (32/24) Run 200 5 rounds each (25 minute cap) Exercises must be unbroken or 5 burpee penalty

STRENGTH Front squat 4 x 3 rep WOD ‘Cindy’ 5 Pull up 10 Push up 15 Squat 20 minutes, as many rounds as possible Compare to: 01/09/2017

GYMNASTICS Tabata handstands STRENGTH Deadlift 5 x 5 rep WOD Row 1000 100 Double under 50 Sit up 50 Shoulder to overhead (50/35) 15 minute cap Spend a maximum of 4 minutes on the double unders.

STRENGTH Clean & Jerk 2, 2, 2, 1, 1 rep WOD 5 Burpee box jump 6 Hang squat clean (50/35) 7 minutes, as many rounds as possible. Hope everyone has had a great start to 2018!! A short but intense workout to start the year off. Some longer workouts coming through the week…