WODs

Five rounds for time of: Run 360m 20 Hang Dumbbell Snatch 22.5/15kg 14 Toes to Bar

A. Ten sets: Power Clean + 2 Front Squats B. Two cycles of EMOM x 5 mins: Touch and go Power Cleans 2-4-6-8-10 repetitions * Rest between cycles * Lighter weight for first cycle (hold weight). Medium weight for second cycle (hold weight). Photo: Saturday ROMWOD.

A. Death by: Min 1. Gymnastic pull Min 2. Gymnastic push *Complete 1 pull on the first minute, 1 push on the second minute. Increase repetitions by one rep each round until failure. * Choose your movements to allow for approximately 10 rounds (20 minutes). B. Increment as far as possible in 10 minutes: Double-unders (10-20-30…) *Increment in 10 repetitions at a time. Repetitions need to be unbroken to count.

For max reps: 5 minutes: Squats 4 minutes: Pull-ups 3 minutes: Push-ups 2 minutes: Strict sit-ups 1 minute: Double-unders *Record total repetitions ROMWOD/Stretch/Mobility

A. Overhead Squats 5 x 10 * Taken from the ground * Maintain weight across all sets B. CrossFit Open 12.1 Complete as many reps as possible in 7 minutes of: Burpees (6" jump and touch)

Choose your own adventure:

ROMWOD: Long version, or

Bench Press 30-20-10-5 reps for load. *Rest as necessary between sets.

Reminder: Aden from Body Mechanics will be running an information session at 5:30pm. Open gym will be running in the opposite room.

A. Five sets: 12 Front rack Lunges *Rest as necessary between rounds. B. Three rounds of: 0-2 minutes 1. Run 180m Max seconds unbroken Flexed arm hang 2-4 minutes 2. Run 180m Max seconds unbroken plank

Four x 5 minute AMRAP: 2 Devils Press 22.5/15kg 6 Toes to bar 24 Double-unders *Rest 1 minute between cycles * Continue score throughout cycles.

We are back to our full schedule today. Please note COVID restrictions still apply to those who have attended the greater Brisbane area on or after the 2nd Jan. We will update details following government updates at 9am. Thank you for your co-operation. A. Back Squat 5x5 *Weight guide 70-80% of 5RM. B. For time: Run 2km

Partner Workout:
Each effort for time:

6 Rounds for time of:
10 Deadball over the shoulder 45/30kg
30sec Plank

Rest 2 minutes
6 Rounds for time of:
12/10 Cal Air Bike
30sec Dead hang

Rest 2 minutes
6 Rounds for time of:
15/10 Push-ups
30sec ring front support.

*One partner completes a round while the other partner rests. Both partners to complete 3 rounds each.

*Score= individual WOD times and total working time.

Photo: Tom B smashing out some awesome toes to bar. Thanks to Grant Williams for capturing our athletes in motion.