Next week is a bank holiday so we will be having a throwdown at the gym from 10:30-12:30.
Monday
Strict Chin ups 3 x Max
Back Squat 4 x 4
Windshield wippers EMOTM for 3 mins x 8
WOD 12 mins Tabata
Push press
Double unders
Burpees
Note:
Score is the total of your worst score for each movement.
If athlete can do 20+ unbroken double unders then to achieve RX their Double unders only count after 20 reps

Tuesday
Warm up – OH Squat hold, snatch balance, scarecrow, pockets, High hang, Knee
Snatch 6 x 3 Climbing. Pockets, High hang, full
WOD
8 rounds for time
12 lunge (Barbell on back) 40/25kg
Run 100m
RX+ 60/35

Wednesday
Good mornings 3 x 10
Box jumps (no arms) – 5 x 4 Climbing
WOD
40 Ring push ups
50 Knees to chest
60 Wall balls
50 Sit ups
40 BOR
Thursday
Jerk warm up, Pause in dip, Drop with out pipe vertical. Bar with pause in dip & catch. Focus on aggressive lockout
5 x 1 power + 3 jerk climbing
4 x 4 Front squats
WOD 8 Minute amrap
5-4-3-2-1-5-3-4-2-1-5-4-3-2-1
Thrusters 50/30kg
Chest to bars
RX Chest to bars
RX+ muscle ups 60/35kg, Scaled Pull ups & 40/25kg
Friday
Clean 2 x 2 power + 2 tall cleans climbing
4 x 3 Cleans climbing ( high hang )
2 x 2 High pulls at 90%+
WOD
Regional Qualifier Event 6
For time:
30 / 25 cal. bike
20 burpee box jump-overs
10 sandbag cleans
Men use a 30-in. box and a 150-lb. bag
Women use a 24-in. box and a 100-lb. bag
Time cap: 6 minutes
Note: must be done in waves of 3 and using the rower or bike.
Sandbag can be scaled to cleans with bar.

Saturday
945am class
3 mins Max double unders
Coach Clean & push press
8 mins to Build to heavy clean & push press
WOD: 10 Minute amrap
200m Run
20 Kettlebells swings
5 Pull ups
11am Class
15 Mins warming up squat cleans
Hero WOD – SHIP
Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36″ box
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.