WODs

A. Push Press 5-5-5-5-5-5

B. Three Rounds for time:
Run 360m
50 Russian Kettlebell Swings 24/16kg

EMOM x 30 minutes:
Min 1. Row
Min 2. Wallball 9/6kg
Min 3. Sit-ups

*Base repetitions on round 1 @ 80-90% effort for 30 seconds, then maintain across all subsequent rounds.

Photo: Elyse. Thanks to Grant Williams for capturing the day with his awesome photography.

A. Deadlift 5×5
*Maintain load across all five sets.
*Go heavy but working on quality movement throughout the entire repetition. Dynamic up/ control down, like working on egg shells. Regrip/reset on each rep.

B. 100 Burpees for time.
*Ensure every rep counts!!!
*8 minute time cap.

Photo: One of my very favourite couples Chan & Andrew. Date day at the beach ;D

Five rounds for time:
12 Chest to Bar Pull-ups
10 Dumbbell Overhead Squats (Left hand) 22.5/15kg
10 Dumbbell Overhead Squats (Right hand) 22.5/15kg
60 Double-unders

*Scale: If you are unable to hit a good single arm overhead squat position, scale to an empty bar OHS or PVC.

Photo: Greg & Mark. Congratulations to these champions who completed an 80km walk (Caloundra to Noosa) in 20 hours. At 71 years old Greggy is leading the charge – if you are looking for a challenge Greg is your man. Truly inspirational guys- time for a well deserved rest.

A very happy birthday to Barb and a very special birthday (60th) to Deb.

What better way to celebrate a 60th then with a BEACH WOD.
Time: 7am.
Where: Meet at Minkara Park (refer map below).
This is the street running adjacent to BFresh.

Check out the MAP

In 14 minutes:
Run 560m
18 Push Jerk 40/30kg
15 Burpees (Plate facing)
15 Push Jerk 50/35kg
15 Burpees (Plate facing)
12 Push Jerk 60/40kg
15 Burpees (Plate facing)
Max Push Jerk 70/45kg

Score = total reps completed
Plate facing burpees- must come to extension on top of the plate.

Five supersets of:
Dumbbell Bench Press 12-15 reps *
Ring Row (aim 10-15 reps)*
Rest between rounds.

*Bench Press: Work towards 15reps on first round and maintain weight.
*Ring Rows: Select a range allowing for 15 reps on the first round, then maintain standard.

Score: Weight & reps for each movement.

Photo: Tiara. This lady has been ramping up her training and the results are showing it. Great efforts Tiara!!!

A. Back Squats (3-3-3) (Cycle 4, Week 2)
1RM + 15kg
70% x 3
80% x 3
90% x 3+

B. Partner workout
For time:
10-15-20-25-20-15-10 reps of:
Dumbbell Thrusters

*Each member completes 10 Thrusters, then 15 thrusters, etc.
* Choose a weight that allows for mostly unbroken efforts.

Ten rounds for load and time:
Run 180m
5 Hang Power Cleans (*Choose your own load)

*Go as heavy as you can for five linked reps and maintain across all rounds.
*20 minute time cap (strict).
*Load is the priority/time will split athletes using the same load.

EMOM x 28 minutes:
Min 1. ‘X’ Gymnastic Pull *
Min 2. ‘X’ Deadball over shoulder *
Min 3. 20/16cal Row
Min 4. Rest

* DBOS – Choose your weight and reps (approx. 40 seconds of work on first round) Maintain repetitions across all rounds.
* Choose a repeatable pull movement (strict, kip, C2B, Muscle-ups) and maintain repetitions across all rounds.

Photo: A shout out to Chrissie who has been working so hard on improving her Squats. So great to see everything coming together. Awesome work Chrissie!!