WOD: Monday
WOD: Saturday
7.00am – Today’s WOD will be weather dependant – come on in and train at 7.00am and hang around to watch the action of The Coastal Total from 8.00am onwards.
8.00-12.00pm
“The Coastal Total”
1RM Clean
1RM Bench Press
1RM Overhead Squat
Weigh-in between 8.00-8.30am
Lifting starts at 9.00am
ATHLETE SPOTLIGHT
WOD: Friday
WOD: Thursday
A. 21-15-9 reps for load of:
Front Squat
*loads must be lifted from the ground.
*10 minute time cap.
B. 21-18-15-12-9-6-3 reps for time of:
Kettlebell Swing 24/16kg
Broad Jump 30m
WOD: Wednesday
WOD: Tuesday
Check out Madi’s WODStock Recap – here.
With a continuously running clock:
0.00 – 10.00
Five rounds for time of:
5 Deadlift (use about 120% of max clean)
10 Burpees (over barbell)
10.00 – 20.00
EMOM x 10:
30 Double-unders
Toes to Bar (you choose/must maintain across)
20.00-25.00
Max reps Wall Climb
WOD Stock Final: Wrap-up
WOD: Monday
*Well done to Brenden for hitting this 170kg Back Squat (77kg bodyweight).
Five rounds for load and time:
Run 400m
10 Thrusters
*You may start at any weight for the Thruster but Men must go up by not less than 5kg per round and not more than 10kg/Ladies by not less than 2.5kg per round and not more than 5kg.
*Thrusters must be unbroken.
*The best score is the person with the highest final weight in the fastest time.