Saturday – 5th Aug Individual Allstar


Part A.

0-5 Build to a Solid (80%) Power Clean & Front Squat 3

5-8 Power Clean x 1
Front Squat x 3

New Set Every Min x 3 Increase weights each set.

@ the 8 min mark Max Hang Squat Cleans in 2 Mins 62.5/40

Part B.
250m Row
15 Burpee Over Rower
25 Power Snatches 35/25kg
10 Burpee Over Rower
15 Power Snatches 35/25kg
5 Burpee over Rower
5 Power Snatches 35/25kg

Part C. 10 Min AMRAP
Shoulder to Overhead 50/35kg
2-4-6-8-10 etc etc
100m Run Between sets
At the 7 Min Mark
Complete as many Pull-ups in the remaining time.

Allstar Saturday 15/7/17

Today is a team based workout. with 3 short but sweet WODS. All workouts for the 2017 Allstar affiliate series have been released so what better way to test the waters than to try the first 3.

In teams of 6. We will make teams or you will be grouped with people of similar ability or you can just workout with your buddies.

Workout 1
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“Chase the Ace”
FFF/MMM – All 3 ladies go first with a 1 min transition then the men will go.

Follow the leader style. The speed of your first athlete will determine how high you can climb the ladder

AMRAP – 6Mins of:
6-8-10-12-14-16 etc
Shoulder to Overhead 50/30kg
Run 25m
Boxjump Overs 20″

Workout 2
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“POPCORN”
MMM/FFF
Teams will be bouncing around in this workout with the aim of finishing with as much time as possible to earn time on the pullup bar. All 3 males go first then the women go at the 7 min mark.

On a 7 Min Running clock
PART A
Row 250m
15 Lateral Burpees
25 Power Snatches 35/25kg

Part B
Max Pullups in reminder of the time.

Workout 3
cyborg
“CYBORG”
Part A
In 4 Mins build to a max complex of 1 Clean + 3 Front Squats

Part B
Max Reps in 6 Mins of
Hang Squat Cleans 60/40kg
2 Min Per athlete

Remember that today no matter what ability we can scale weights and reps to accommodate everyone.