12-10-8-6-4-2 reps
Pull Ups
DB Push Press 22.5/15kg
Hanging Knee Raise
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WEIGHTLIFTING
EMOM 30 mins
1 Squat Snatch
55%-75% 1RM
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OVER THE PARK
Each for time
Run 8 x 200m
Rest as needed between efforts.
Bring a stopwatch or phone to record your times.
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SUCKER PUNCH
"Sucker Punch"
21-18-15-12-9
Kettlebell Swings 24/16kg
Thrusters 35/25kg
Courtesy of Comptrain
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4 ROUNDS
4 rounds
28 DB Box Step Ups 22.5/15kg 24”/20” Box
14 DB Push Press 22.5/15kg
7 Deadlifts 90/60kg
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PARTNER WOD
Teams of 2
10 rounds
10/7 Bike Calories
10 Power Snatches 42.5/30kg
10 Pull-ups
10/7 Bike Calories Partners alternate complete rounds.
Partner A will complete a full round of: 10/7 Bike Calories + 10 Power Snatches + 10 Pull-ups + 10/7 Bike Calories ...as soon as partner A finishes partner B will perform the same full round. The 2-person team will continue in this manner until each person has done 10 rounds.
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STRENGTH
Back Squat
2-3-5-10-2-3-5-10
Use the same weight for each set. Rest as needed between sets.
Use the weight you will use for 10 reps across all sets.
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