Shoulder Press 5×1

then….

Perform as many reps as possible in 10 minutes of:
Burpees (perform 3 Push Jerks 60kg (40kg) on the minute)

Post load and reps to comments.

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“Push and Pull”

Choose one of the following girls:
Elizabeth
21-15-9 reps for time of:
Squat Clean 60kg (40kg)
Ring Dips

Diane
21-15-9 reps for time of:
Deadlift 100kg (70kg)
Handstand Push-ups

Fran
21-15-9 reps for time of:
Thrusters 42.5kg (30kg)
Pull-ups

Post choice of girls and time to comments.

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Back Squat 1-1-1-1-1

then….

Run 800m
Rest 3 min.
Run 400m
Rest 2 min.
Run 200m

Post load and total run time including 5 min. of rest to comments.

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Don’t forget the Christmas Party is on today at the Kawana Aquatic Centre from 10.30am.  Please bring a plate of food to share and don’t forget your togs.

For time:
Row 400m
1>10 Front Squats 60kg (40kg)
1>10 Burpees
Run 400m

Post time to comments.

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Deadlift 3-3-3

then…

Five rounds for maximum unbroken reps of Toes to Bar.  Rest 1 minute between rounds.

Post load and total reps to comments.

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Work to a 1RM Clean

then….

Working minute on, minute off for 12 minutes, perform as many Power Cleans as possible at 60% of 1RM.  The score you achieve in your first minute will determine your goal score which you will then try to match in each subsequent effort.  Each time you match your score, use the following minute to rest.  Each time you miss your score, use the following minute to perform a Box Jump 30″ (24″) penalty equal to the number of missed reps.

Post 1RM Clean, goal score and number of Box Jumps performed.

A huge thanks to Ozzy and Muttsy (not pictured) for spending the whole of Clash on the Coast behind the computer inputting scores to make sure our results were accurate.

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Shoulder Press 3-3-3

then….

Five rounds for time of:
3 Handstand Push-ups
15 Double-unders
6 Ring Dips
15 Double-unders
9 Push-ups
15 Double-unders

Post load and time to comments.

Gluten: What you don’t know, might kill you.

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Work to a 1RM Weighted Pull-up

then….

Death by Chest to Bar Pull-ups
1 Pull-up in the first minute, 2 in the second minute, 3 in the third minute and so on.  If you fail before 10 minutes, continue with a scaled version of the Pull-up until that point.

Post load and rounds completed to comments.

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Back Squat 3-3-3

then…

100 Kettlebell Swings for time 24 (16kg).  Perform 3 Burpees at the start of each minute.

Post load and time to comments.

Thanks very much to Lee Wagner for the great photos of Clash on the Coast.

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