For Time
35min AMRAP
1.2km Block run
50 double unders
30 Sit ups
20 wall ball
Tag: coorparoo fitness centre
Thursday WOD
Accessory/Strength
Kettlebell Roman Deadlift
3 x 5
Metcon
3 Rounds for time
15 push press 45/30
20 Kettlebells swing 32/24
Core Finisher
1min each side
Side plank dumbbell OH raised
+
1min plank
Olympic Lifting
Hang clean
1-1-1-1-1-1
Saturday WOD
Metcon
800m run
50 double unders
50 pull up
800m run
75 double unders
30 Chest to bar pull up
800m run
100 Double unders
10 Bar muscle up
Friday WOD
Accessory work
2min each arm ME
single overhead kettlebell walk
Strength
Turkish get up
3×5 (each side)
Bench press
3×5 65%, 75%, 85%+rep
Metcon
6min AMRAP
6 Cluster 50/35
12 burpee
Monday WOD
Strength
Front Squat
3×5 65%, 75%, 85%+rep
MetconÂ
5 Rounds For time
30 air squats
20 sit ups
10 HSPU
Olympic Lifting
Snatch + OHS + Power snatch + OHS + Hang snatch + OHSÂ
1-1-1-1-1
Saturday WOD
TT 800m run
Strength
Squat snatch
1-1-1-1-1
Friday WOD
Jackie
For time:
Row, 1000 m
50 Thrusters, 20/15
30 Pull-ups
Finisher
3min Plank
Wednesday WOD
3 Rounds For time
20 kettlebell swing 32/24
20 Kettlebell alt lunge 32/24
5m Handstand walk
3 Rope climb
Olympic Lifting
Hang clean
1-1-1-1-1
Tuesday WOD
For time
Row 500m
400m run
50 squat snatch 35/25
50 pull ups
400m run
50 Ground to overhead 35/25
10 Bar muscle up
Olympic Lifting
Hang snatch
1-1-1-1-1
Thursday WOD
Strength
Bench press
5/3/1 75% 85% 95%
Metcon
3 Rounds For time
12 Alt front rack lunge 45/30
15 toe to bar
5 ring dip
Olympic Lifting
Clean
1-1-1-1-1-1