Category : WOD

For time: 2mins, amrap KB swings 1min rest 2mins, amrap ball slams 1min rest 2mins, amrap, pull-ups 1min rest 2mins, amrap, wall ball

This Saturday, Alex, Jack and Peter are competing in an olympic weightlifting competition. It’s down at The Variety Village. Good luck bros. 5 rounds for time: 8 OH Squat at 50% 1RM, or, 8 OH walking lunges per side. 8 man makers

AMRAP 7mins: 10 Thrusters @ 40% 1RM push press 5 Burpees

1 Round: 4mins: 5 pull-ups, 10 push-ups, 15 bodyweight squats 3mins rest 4mins: row or airdyne 3mins rest 4mins: 10 ball slams, 30 double unders

5 sets: 30sec ring dips or push-ups 30sec KB Swings 30sec rest 30sec knee to eblow 30sec box jumps 30sec rest

For time: 30 wall ball 30 pull-ups 30 box jumps 30 knee to elbows 30 KB Swings 30 ball slams 30 double unders

Alastair’s results from RUM5: Bodyweight = 93.1kg Squat: 215 (474) Bench: 145 (319) Dead: 280 (617) Total: 640 (1411) Great stuff sir! For time: Row 500m 50 OH walking lunges (25/side) 30 toes to bar

For reps: 4mins max Double unders 1min rest 3mins max Anchored sit-ups 1min rest 2mins max KB swings 1min rest 1min max Ring dips or push-ups

2 sets, for max reps: 60sec push press @ 45% 60sec burpees 60sec box jumps 60sec row for cals 60sec rest