Buy In

400m run
5 burpee star jumps
bear crawl
5 slow squats
crab walk
5 pullups

Skill

Snatches

WOD

400m run
30kb swings

or

Jackie

Scores – LIFT – WOD

Matt – 65 / 8.32
janine – 20 / 12.08
Rach – 20 / 9.20
Tim – 8.39
Dom – 8.15
Leigh – 55(c) / 8.10
Stu – 6.37 (mod)
Rowan – 62.5/ 9.15
Daz – 50 / 7.00
Stijn – 32.5 (FS) / 11.33
Scott – 55 / 9.39
Will – 30 (HPS) / 11.48

Buy In

500m row
5 slow squats
5 pullups
5 toes to bar
5 pushups
x3

Skill

Deadlift
3-3-3

WOD

8 rounds of
100m run
12 thrusters (20kg)

Scores – LIFT – WOD

Scott – 110 / 8.15
Matt – 130 / 8.39
Janine – 67.5/20.12
Nav – 180 / 9.54
mark – 100 / 11.55
Stu – 140 / 9.14
Natasha – 80 – / 12.00
Dave – 130 / 10.28
Will – 155

Buy In

400m run
10 pullups
bearcrawls
10 squats
inch worm
handstand hold 30 secs

Skill

Shoulder press
3-3-3

WOD

100box jumps

for time

every 30secs you have to do 2 burpees

Scores – LIFT – WOD

Matt – 65 / 5.51
Megan – 45 / 11.32
Andy B – 50 / 7.50
Daz – 90 (PJ)/ 5.34
Lucy – 25 / 8.50
Leigh – 45 / 7.14
Gregg – 72.5 / 5.25
Rach – 30 / 8.32

Buy In

400m run
10min practice 1 or 2 goats

Skill

Backsquat
3-3-3

WOD

15-12-9

Deadlift
ringdip

Scores – LIFT – WOD

Janine – 40/ 6.32
Matt – 120 / 5.44
Megan – 75 / 10.07
Daz – 4.21
Stu – 100(7)
Andy – Box squats / 8.30
David – 100 / 5.15
will – 75 / 9.20
Stijn – 47.5 / 6.25
Gregg – 105 / 7.36
Rach – 55/7.34

Buy In

400m run
20 double unders
10 pushups
10 pullups
10 squats

Skill

Max thrusters @ half BW

WOD

F U Jeff Martin
51 thursters @ 50kg

everytime you drop the bar, you have do 1 round of cindy, then 2 rounds of cindy and so on.

Scores – WOD

Will – 25 in 25min
Scott – 34 in 25min (front squat)
Rob – 40.05
Daz – 9.34
Janine – 29.11
Matt – 21.11
Nav – 23.06
Pietro – 20.23
Andy – 24.34
Rach – 19.43

Buy In

400m run
10 squats
10 pushups
5 l pullups
5 strict toes to bar

Skill

Gymnastics

WOD

Rolling Randy
75 power snatches

everytime you drop the bar = 5 forward rolls.

Scores  - WOD

Janine – 7.42
Matt – 7.17
Sam – 5.38
Rach – 8.32
Stu – 8.54
Lucy – 15.18
Natasha – 9.51
Andy – 9.44
Will – 9.47

Buy In

400m run
20 squats
20 pushups
20 situps
20 Kb swings

Skill

Deadlifts
3-3-3

WOD

AMRAP in 10min

100m run
15 Kb swings

Scores – LIFT – WOD

Janine – 60 / 5 rounds +5 swings
Sam – 130
Matt – 130 / 7 rounds + 8 swings
rich – 150 / 8 rounds + 100m
Andy B – 155 / 19.12
Rob – 155 / 6 rounds
Natasha – 75 / 6 rounds + 9 swings
Andy – 105 / 8 rounds + 4 swings