The WOD's

anzac crew

WOD: Thursday

A. Push Jerk 3-3-3-3-3-3-3

B. EMOM x 14:
1. Strict Toes to Bar/Knee Raise (choose own reps)
2. Glute Bridge (pulse for 30 sec.)



In commemoration of ANZAC Day our regular sessions will not be running.

Please check Facebook as we may run an afternoon session at the box.

We will be attending Dawn Service at  Kawana Surf Club – we hope to see you there.

Lest we forget…


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WOD: Tuesday

A. Back Squat 5 x 7
*Use the same weight as last week.

B. Two rounds for time of:
50 Goblet Squat 24/16kg
50 Russian KB Swings 24/16kg


WOD: Monday

AMRAP in 20 minutes of:
1 Bar Muscle-up
2 Chest to Bar Pull-ups
3 Pull-ups
*Run 200m and perform 10 Burpees each time you dismount the pull-up bar.

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WOD: Saturday

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots 9/6kg
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

*If this looks daunting, you can work with a partner (one working at a time) and sub the HS walk for a wheelbarrow walk. Should be fun!

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WOD: Friday

AMRAP in 26 minutes:
Run 400m
1:1 work, rest ratio.
*Let’s keep up the good attendances to these running sessions – only a couple of weeks to go!

WOD: Thursday

WOD: Thursday

A. Power Clean + Full Clean
*Build in weight towards a near maximal set.

B. EMOM x 10:
Hang Power Clean + Power Clean + Hang Clean + Clean
*Use 70-80-% of the heaviest load achieved Part A.

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WOD: Wednesday

A. Seated DB Shoulder Press: 5 x Max. Reps.
*Use a weight that allows for approx. 12 reps in the 1st set.
*Rest 2 min. between sets.

B. AMRAP in 10 minutes
10/7 Push-ups
10m Bear Crawl
10 Sit-ups
10m Bear Crawl


WOD: Tuesday

AMRAP in 20 minutes:
9 Slam Ball Clean + Wall Ball 12/9kg
9 C2B Pull-ups
9 Hang Power Clean 50/35kg

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WOD: Monday

A. Back Squat 5 x 6
*Use the same weight as last week’s 5 x 5.

B. 30-20-10 reps for time of:
DB Snatch 22.5/15kg
Shuttle Run 10m