Warm up / mobilise

Omar’s Birthday WOD;

7 rounds for time;

5 box jump (32″/28″)
18 STOH (40kg/30kg)
30 double unders

At some point during the WOD, you have to also run 800m (either in one go, as 2*400m, or 4*200m).

HAPPY BIRTHDAY OMAR!!

Warm up / mobilise

Spend 15 minutes on squat therapy or the hollow position (hollow rocks, perfect ring or bar dips)

5 rounds;

Run 400m
50 squats

Stretch

Warm up / mobilise

In a 15 minute window, go as heavy as possible on the following complex (without putting the bar down);
1 Shoulder Press
3 Push Press
5 Push Jerk

Rest 5 minutes

Then, on the minute every minute;
Backsquat 2-2-2-2-2-2-2

Stretch

Warm up / mobilise

Lee’s Birthday WOD:

AMRAP in 8 minutes;
13 Lunge walk steps
12 Knees to Elbows
5 Hang Power Clean (60kg/40kg)

Rest 3 minutes

AMRAP in 8 minutes;
13 Lateral burpees (over the bar from the above AMRAP)
12 Kettlebell swings (24kg/16kg)
5 HSPU

Stretch

HAPPY BIRTHDAY SUPAFLY!

Warm up / mobilise

Squat therapy – spend 15 mins against the wall

30-20-10
Wall ball (10kg/10′, 6kg/8′)
Burpees

Stretch

mobilise / warm up

WoD:

“Angie”

100 Pull Ups
100 Press Ups
100 Sit Ups
100 Squats

mobilise / warm up

WoD: “Jerry”
Run 1 mile
Row 2k
Run 1 mile