WODs

For time:
100 Double-unders
then, 3 rounds of:
15 Wall ball 9/6kg
15 Burpees,

100 Double-unders
then, 3 rounds of:
15 Wall ball 9/6kg
15 Burpees,

100 Double-unders

Photo: Jesse hitting a personal best Clean & Jerk of 35kg.

Five rounds, each for time:
Gymnastic pull (Max 10reps)
15 Overhead lunge (1 x 22.5/15kg right)
Gymnastic push (Max 20reps)
15 Overhead lunge (1 x 22.5/15kg left)

*Work round for round with a partner.

Photo: Karla tree pull-ups (back in Zoom times).
With holidays just around the corner many of you will be away and won't have access to equipment. Time to get creative and think outside of the square.

Partner Workout
Two rounds for max repetitions:
3 min. Row (Cal)
1 min. Rest
3 min. Burpees (over partner)
1 min. Rest
3 min. Bike (Cal)
1 min. Rest
3 min. Deadball over shoulder 45/30kg
1 min. Rest

*Share repetitions/calories anyhow between partners. One partner in plank/other partner to jump over for Burpees.

Photo: Team Challenge bridge crossing. The last stretch home feels sooo good.

AMRAP in 3 minutes:
1 Bar Muscle-up
2 Devils Press 22.5/15kg
3 Dumbbell Front Squats 22.5/15kg
*Repeat for a total of five, 3 minute cycles.*Rest 1 min. between cycles. 

Photo: Grant, always spreading the message of peace and love.
Thanks to Andy for the photo.

EMOM x as long as possible:
Min 1. Row 20/16 Cal
Min 2. Run 200m
Min 3. Rest
Min 4. Run 200m
Min 5. Double-unders x 50 *
Min 6. Rest

*Add 10 double-unders per round after the first 3 rounds.

Photo: Rob's big air. Thanks Andy Holt for the photo.

A. EMOM x 10 minutes:
Power Clean + Hang Squat Clean *
* Repetitions to be combined
* Climb in weight every 2 rounds

B. Advance as far as possible in 4-3-2-1 minutes:
Power Clean 70/45kg
Hand stand push-up
(Repetitions 1-2-3-4...)
* Rest 2 minutes between efforts

Photo: Shane at the Fittest 3 comp. Courtesy of Andy Holt.

Five rounds for time of:
20 Wall ball 9/6kg
40 second plank
60 Double-unders

Photo: Josh, Luke & Lachie. I love this photo taken by Andy Holt.

Reminder: 9:15am session is cancelled today due to both Marie & Chris attending Jesse's graduation ceremony. Thankyou for your understanding.

Thankyou to everyone for a fabulous night at our Christmas function. Special mention to those that powered through the sore head and joined us at the Aqua Fun park. Nata took the "best on field" and Grant being "King tagger".

Partner workout:
A. Technique Focus:
Every 30seconds for 5 minutes:
5 Ground to overhead *
*Touch & go
*Alternate sets with your partner
Then,
Every 30seconds for 5 minutes:
Max bar facing burpees *
*Alternate sets with your partner

B. Ten rounds for time of:
8 Ground to overhead 42.5/30kg
10 Bar facing burpees
*Alternate rounds with your partner
*15 minute cut-off.

Photo: Marie hitting cleans at Fittest 3. Photo courtesy of Andy Holt.

* Reminder there is no 5pm session today due to the Christmas party. We look forward to sharing a drink and celebrating with you all.
No Saturday session this week- recovery day. Join us at Bli Bli Aqua Fun park at 2pm instead.

“Barbara”
Five rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest 3 minutes between rounds.

Photo: Chris at the Fittest 3. Photo courtesy of Andy Holt.

A. Increment in weight over 7-10 sets: 1 Power Snatch+ 2 Snatch Balance +3 Overhead Squats

B. ROMWOD

Photo: Mark B. Encouraging everyone to drink more water prior to training. Stay hydrated crew.