WODs

WOD: Saturday

Partnered workout:
A. 10-9-8-7-6-5-4-3-2-1
Shuttle Runs 15m
Dead ball over shoulder 45/30kg

B. 10-9-8-7-6-5-4-3-2-1
Push Jerk 50/35kg
Burpees

C. 10-9-8-7-6-5-4-3-2-1
Pull-ups
Plank hold

*One partner starts on 10 Shuttle Run the other on the dead ball over shoulder. Both partners must complete their work effort before swapping over (I.e. You can not have both athletes on the same activity).
*Part C- One person must hold plank position while the pull-ups are being completed, then swap.
*No rest between sections.

Photo: Mark. I could not be prouder of this guys efforts. Focusing on quality movement and flexibility.

WOD: Friday

Seven rounds for time of:
Run 360m
20 Wall ball 9/6kg *

*Wall ball must be unbroken for Rxd.

Photo: Cam. The face of focus.

WOD: Thursday

EMOM x 4 mins:
1 Power Snatch + 2 Snatch Balance + 3 Overhead Squats
Rest 1 minute
* Repeat for a total of 4 cycles. Maintain or increment weight based upon quality of movement.

Photo: Happy birthday to this cracker of a guy (Coach) Mark B.
Thank you for all you do for our community!!!

Sorry Cam your photo postponed to tomorrow.

WOD: Wednesday

Every 4 minutes for as long as possible:
10 Toes to bar
10 Burpees
50 Double-unders
10 Slam Ball 20/12kg

From the 5th cycle and beyond add 2-2-5-2 repetitions per round.
Score: Rounds/time.

Photo: Mel. Who doesn't love bench press day? So awesome to see our ladies getting strong!! Thanks to Mark B for the photo.

WOD: Tuesday

A. Bench press
30-20-10-5 reps for load.

B. Optional
Tabata Air bike or Row

Photo: Brad enjoying the canal run. Photo courtesy of Mark B.

WOD: Monday

A. Front Squat 3-3-3-3-3-3-3

B. Increment as far as possible in 9 minutes (3-6-9-12-15...):
Dumbbell Thrusters 15/10kg
Pull-ups

Photo: We have a couple of happy boys in the house. Lloyd and Andrew our biggest Tigers supporters couldn't be happier after the Tigers took the win on Saturday and they were there to see it.

WOD: Saturday

Come and join us for a surprise workout – 7am.

Team workout:
For max calorie row:
Deadball run to weir and back (2 x 12kg deadballs)
Then,
Max calories on the row *

*Maximum of 60 second efforts on the rower.
*15 Burpees to be paid up following your effort on the rower.

Photo: Chloe hitting a max weight strict pull-up with 16kg. Thanks to her training partner Nath for pushing her.

WOD: Friday

AMRAP in 30 minutes:
Run 360m
16 Hang Dumbbell Snatch 22.5/15kg (alternating)
Walking lunge 30m
16 Single arm Dumbbell Push Press 22.5/15kg (8 per side)

Photo: Lou. Always smiling and positive. Thanks for being so awesome.
Photo courtesy of Mark B.

WOD: Thursday

Six rounds, each for time:
15 Toes to bar
Row 400/350m

Rest between rounds.

Photo: Danielle achieving a personal best Snatch. I love this photo -capturing the feeling of achievment perfectly. Thanks to Grant Williams photography.

WOD: Wednesday

For time:
30 Hang Power Cleans 60/40kg
150 Double-unders
60 sec plank
30 Deadlift 100/70kg
60 sec plank
150 Double-unders
30 Hang Power Cleans 60/40kg

Photo: Nicole working on Cleans. Olympic lifting requires discipline, consistency and patience. This lady has these traits in spades. Keep doing what you are doing Nic.
Thanks to Grant Williams photography.