B.
12min EMOM
ODD - 5 x Back Squats @75 %
EVEN - 5 x Strict Press @ 75%
C.
21, 15, 9
Power Cleans (70/45)
400m Run
12min EMOM
ODD - 5 x Back Squats @75 %
EVEN - 5 x Strict Press @ 75%
C.
21, 15, 9
Power Cleans (70/45)
400m Run
|
Australia Day 'GALLAGHER & McDONALD' 2 rounds of:- 200m run 16 kettlebell swings (24/16kg) 16 pull-ups 16 front squats (50/30kg) 200m run 14 kettlebell swings (24/16kg) 14 pull-ups 14 front squats (50/30kg) 200m run 12 kettlebell swings (24/16kg) 12 pull-ups 12 front squats (50/30kg)  B. Emom for 9 min ME Bar MUPs ME HSPU ME Wall Ball C. Front Squat 60% of 1rm Every 40 sec add 5kg till failure D. 3 min AMRAP 15-12-9 Deadlift (100/65) Bar facing burpee Remaining time ME cal row Rest 2 min 3 min AMRAP 12-9-6 Deadlift (125/85) Bar facing burpee Remaining time ME cal row Rest 2 min 3 min AMRAP 9-6-3 Deadlift (140/100) Bar facing burpee Remaining time ME cal row  B. Weighted Strict pull ups Heavy triple C. Snatch grip deadlift 3 x 3 @ 100% of snatch D. 400 m Run 30 x Power Snatch (35/25) 400m Run 30 x Power Snatch (45/35) 400m Run  B. 10min EMOM ODD - 5 x Back Squats @ 77.5% EVEN - 8 x Seated DB strict Press Ahap C. 12min EMOM 1 - 10 x Bar Facing Burpees 2 - 10 x Power Cleans (70/45) 3 - 15/12 x PullUps D. 100 x Thrusters (45/30) 3k row  WOD In pairs, complete: 1km Row 50 x Alternating KB Snatches (24/16) 50 x KB Taters (24/16) 1km Row 50 x Bar-Facing Burpees 50 x Power Cleans (70/45) 1km Row 50 x Ring Dips 50 x Pull-Ups 1km Row  WOD 10 Rounds 3 x HSPU 6 x Deadlift (100/65) 12 x Pull Ups 24 x Double Unders  B. 10min EMOM ODD - 14 x Box Jump/Step Downs (24/20) EVEN - 1 x Clean Pull 1 x Hang Full Clean 1 x Hi Hang Full Clean C. 5 x 3 Push Jerk AHAP D. 11min AMRAP 7 x Squat Clean Thrusters (60/40) 7 x Ring MUPs  B. For time 50 x Wall Balls (10/6) 50 x Strict Pull Ups 30 x Wall Balls (10/6) C. 20 RM Front Squat D. 21,15,9 50 x Double Unders 3 x OHS(45/30) 3 x Rope Climbs  |
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