WODs

Advance for 20 minutes:
1 Deadball Over the Shoulder 45/30kg
5 Second Flexed Arm Hang
Run 100m
*Add 1 DBOTS and 5 seconds to the FAH each round.

A. Bent over row 5 x 8-10 repetitions
*Rest 2 minutes between efforts

*Select a weight and maintain across, allowing for quality/repeatable movement.

B. 12 minute AMRAP:
Row 200m
75 Double-unders
Air bike 400m
20/15 Push-ups

We are back from our family holiday. A huge thank you to Gill, Kaya and Tom for taking on the extra sessions for the week to allow us to get away with the fam. We are so grateful.
We had an amazing time, refreshed and ready to get back into the box.

Five rounds for time:
10 x Front Squat + Push Jerk 55/37.5kg
15 Toes to bar

Photo: Leandro using his fitness to entertain the kids- Winning himself some new socks for “Funky Sock Friday”.
My apologies for the poor quality had to screen shot this off his video which was much more entertaining. The giggles from the girls make this so much better!!

Ten rounds for time:
10 Dumbbell Push Press (2 x 22.5/15 kg)
Run 100m
10 Deadlift 70/45kg
Run 100m
Rest 30 seconds

Photo: Danielle pushing hard during Open21. She almost qualifying for Age Qualifiers. She is ramping up her training working towards next Open. Who is with her?

Partner workout
60-40-20 reps for time of:
Toes to bar
Thrusters 50/35kg

*Intermediate athletes: 40/25kg

*Share work anyhow between partners.

Beginner athletes – Technique focus.
AMRAP in 15 minutes:
10 Knee raise
10 Thrusters 20/15kg

Beginner athletes work on a you go/I go format.
Ring Row/Ring Row, Thruster/Thruster. This allows rest between movements to encourage better technique.

Photo: Megan. I love this!!! Smiling through the pain. Thank you Grant Williams for capturing moments like this.

Partner/Team workout
In groups of 2-3:
Three rounds for max reps:
In 3 minutes:
1 minute max cal. bike
60 seconds plank

Rest 2 mins

Three rounds for max reps:
In 3 minutes:
1 minute max cal. row
30 seconds Flexed arm hang

Rest 2 mins

Three rounds for max reps:
In 3 minutes:
1 minute max rep. burpees
60 seconds Overhead Plate hold 20/15kg

*Total of 31 minutes total work including rest.
*Transitions between athletes are included in 3 minute round. I.e. 20seconds for transitions means 40sec for work. Stationary activity must be completed within the 3 minute timeframe for all athletes.

*Score: Total team/partner repetitions/calories.

Photo: Janine during Open 21. Thank you for always giving love and support to everyone around you- hope you get it back ten fold.

A. Back Squat (Cycle 3- Week 1)
Recalculate weights-
Add 5kg to last cycle. Using 90% for the percentages below:
65% x 5
75% x 5
85% x 5+

5+ is designed to be a hard/not true max set. No more than 10 repetitions.
*Please know your numbers prior to coming into the gym.

B. For time:
100 Double-unders
10 Dumbbell Squat Cleans (2x 22.5/15kg)
80 Double-unders
8 Dumbbell Squat Cleans (2x 22.5/15kg)
60 Double-unders
6 Dumbbell Squat Cleans (2x 22.5/15kg)
40 Double-unders
4 Dumbbell Squat Cleans (2x 22.5/15kg)
20 Double-unders
2 Dumbbell Squat Cleans (2x 22.5/15kg)

Photo: Torian Spam. Chloe during Isabel. 30 Snatch for time- hitting a personal best of 2.04. Thank you to Grant Williams for the photo.

Incrementing ladder in 20 minutes:
(1-2-3-4-5…)
Gymnastics Pull (Choose your own) *
Gymnastics Push (Choose your own)*
Run 10 x 15m Shuttle Run

*Choose movements based upon your abilities:
Advanced athletes: Bar Muscle-ups + Handstand Push-ups
Intermediate: Chest to bar pull-ups/pull-ups + Ring/Box Dips or Decline Push-ups
Beginner: Ring Rows + Incline Push-ups

Photo: Best of luck to Shane who starts his new role as a FIFO. We will all miss you but especially Lloyd who will have to pick on someone else for the week.
Thanks to Andy Holt for this photo- now a promotional photo for Masters League.

Snatch:
EMOM x 4 minutes:
1 Snatch every 20 seconds (light weight- hold across)
Rest 1 minute

EMOM x 4 minutes:
1 Snatch every 30 seconds (Moderate weight- hold across)
Rest 1 minute

EMOM x 10 minutes:
1 Snatch every minute
(Increase in weight or hold as required)

*If moving well go for a PB.

Score: Weights for each EMOM. Heaviest weight achieved.

Photo: While Mike carries his bike Chrissie takes the preferred option- to ride. 😀
Hope our Happy Wanderers are having a great time on their 3 month trip. Keep sharing your adventures and training photos with us.

We will be going away for a family holiday this coming week, so will be leaving you in the safe hands of Gill, Kaya and Tom.
Be sure to keep up your training while we are away and we look forward to seeing you upon our return.

Partner Workout
For time:
Dead ball carry 360m 30/20kg
100 Dead ball Ball slam 30/20kg
Run 360m
Dead ball carry 360m 30/20kg
100 Dead ball Over Shoulder 30/20kg
Run 360m
Dead ball carry 360m 30/20kg
100 Dead ball Front Squats 30/20kg *
Run 360m

Both partners to carry/run together.
Repetitions to be shared anyhow between partners.
*Dead ball to be held in front of the body.