September 2018

GYMNASTICS Handstand roll out Rope climb 10 minutes WOD 100 squat 4 Rope climb 75 squat 3 Rope climb 50 squat 2 Rope climb 25 squat 1 Rope climb 18 minute cap

Weighted push up One arm row 4 x 3 rep WOD ‘Partner Workout’ 40 Dumbbell thruster (22.5/15) 40 Pull up 40 Sit up 3 rounds (20 minute cap)

WOD With a running clock, every minute perform 1 lift and add 5kg (women increase by 2.5kg) Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. Optional Finisher

STRENGTH Front Squat 3,2,1,1 rep WOD Run 800 50 Box jump 3 rounds (18 minute cap)

WOD ‘Nate’ 2 Muscle up 4 Handstand push up 8 Kettlebell swing (32/24) 20 minutes, as many rounds as possible. We’ve got scaling options for the muscle ups and handstand push up. Compare to: 09/02/2018

WOD Snatch 6 x 2 rep Increase weight for every set to find your heaviest set of 2. Optional Metcon 100 burpee

Weighted pull up 4 x 3 rep WOD 25 Dumbbell push jerk (22.5/15) 50 Double under 25 Weighted step up 50 Double under 3 rounds (20 minute cap) Use a weight that allows you to complete the workout with minimal rest, also scale double under to complete within 90 seconds.

WOD ‘Saved by the Barbell’ Burpee Wallball Deadlift (52.5/35) Med ball sit up Hang power clean 3 Rounds, 1 minute of each exercise, rest 1 minute after the cleans This workout has the same time format as Fight Gone Bad. Will it be harder or easier?

WOD Back squat 5 x 5 rep Build up weight until you can only just complete a set of 5 reps. That will be set 1, continue with 4 more sets, rest 3 minutes between each set. Optional Finisher Row 500 Run 400 30 Air squat 20 Push up 10 Pull up 10 minute cap

Hang squat snatch
/squat snatch Every 30 seconds, 8 minutes WOD 21 Squat snatch (35/25) 42 Push up 15 Squat snatch 30 Push up 9 Squat snatch 18 Push up 15 minute cap The snatch weight should be light enough that you can go unbroken, scale push ups to complete in just a few sets. This