WODs

A. Back Squat 7 x 3
*Build up in weight during your warm up and hold a heavy but repeatable load across all sets.

B. B. 30-20-10 reps for time of:
DB Snatch 22.5/15kg
Shuttle Run 10m
*Compare to last time – here.

For time:
3 Rounds of Cindy
10 Clean & Jerk 60/40kg
3 Rounds of Cindy
30 Power Cleans 60/40kg
3 Rounds of Cindy
50 Deadlift 60/40kg
*1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats.

Well done to our crew that competed at Duel at Desire over the weekend. Tanya R, Chris G, Penny, Sean, Madi, Jono, Bart & Kate.

Come on in for some surprise fun & recovery.

Best of luck to our crew competing at the Duel at Desire today.
Madi, Jono, Sean, Penny, Chris G & Tanya R.

30-20-10 reps for time of:
DB Thruster 15/10kg
Pull-ups

Rest 2 min.

20-10 reps for time of:
DB Thruster
Pull-ups

Rest 1 min.

10 reps for time of:
DB Thruster
Pull-ups

Sorry for the late post!

Five rounds, each for time of:
2 x 10m Sled Push 60/40kg
6 x 10m Bear Crawl
12 x Deadlift 100/70kg
*Rest as necessary between rounds.

0-5 min:
Row 1200/1000m
5-10 min:
250 Double-unders
10-15 min:
Plank Hold
15 min until completion:
75 Toes to Bar

For time:
20 Hang Cleans 60/40kg
20/14 Push-ups
16 Hang Cleans 70/47.5kg
20/14 Push-ups
12 Hang Cleans 80/55kg
20/14 Push/ups
8 Hang Cleans 90/62.5kg
20/14 Push-ups
4 Hang Cleans 100/70kg
20/14 Push-ups
*Hang Cleans can be Power or Squat.

A. Overhead Squat 7-7-7-7
*Bar taken from ground. Ideally via a full snatch.

B. 5 rounds:
1 min. Max Burpee Pull-ups (12″ jump)
1 min. Rest

7:00am

Seven rounds for time of:
7 Deadlift 100/70kg
21 Lateral Jumps (over barbell)
Run 200m
Rest 1 minute

8:00am
A. Deadlift ladder 1-1-1-1-1
Start heavy and add 5kg every 30sec.

B. Seven rounds for time of:
7 Deadlift 100/70kg
7 Burpee (over barbell)
Run 200m
Rest 1 minute

10-1 reps for time of:
Turkish Get-up (alternating arms)
Dumbbell Overhead Squat (per arm)
*15/10kg