WODs

A. Five Supersets
Seated Strict Press 8-10 reps
20 Strict Sit-ups

B. Four x 2 minute cycles for total rounds:
5 Toes to bar (unbroken)*
5 Push-ups (unbroken)*

Rest 1 minute between cycles
* Only unbroken sets count.

For time:
Run 1000m
30 Sandbag over shoulder
180m Farmers carry *
30 Sandbag over shoulder
Run 1000m

*Go heavy

Photo: We're stoked to be the WINNERS of the Burpee for Braveheart raffle receiving recovery boots from @endurancerecoveryboots
Thank you to @col_tris_hard @braveheartsrotectkids.
Our crew will definitely enjoy these.

A. Thrusters - build to a heavy double.

B. "FRAN"
21-15-9 reps for time:
Thrusters 42.5/30kg
Pull-ups

Photo: Jesse & Chris.
Every year, Chris takes on his self-declared birthday tradition: tackling the infamous "Fran" — because nothing says “Happy Birthday” like thrusters and pull-ups! This benchmark WOD isn’t just a test of fitness; it’s Chris’s annual check-up to prove he’s still got it (and then some).Help him celebrate surviving another lap around the sun the only way he knows how — by joining him in a WOD and maybe gasping for air together. 🎉💪🎂

Snatch Technique
EMOM x 4 minutes:
1 Snatch every 20 seconds *Light load- maintain across
Rest 1 minute
EMOM x 4 minutes:
1 Snatch every 30 seconds *Moderate load – maintain across
Rest 1 minute
EMOM x 10 minutes:
1 Snatch *
*Build in load to a heavy single

Photo: Congratulations to Caitlin who took 3rd place at Masters State Gymnastics over the weekend. You are a super star!!!

Partner workout
For time:
Run 560m
2 rounds:
P1: Sandbag carry
P2: Shuttle Runs + 5 Squats
20m Burpee Broadjumps
Run 180m
P1: Sandbag carry
P2: Shuttle Runs + 5 Squats
20m Burpee Broadjumps
Run 560m
2 rounds:
P1: Sandbag carry
P2: Shuttle Runs + 5 Squats
20m Burpee Broadjumps
Run 180m
P1: Sandbag carry
P2: Shuttle Runs + 5 Squats
20m Burpee Broadjumps
Run 560m

P1 & P2 complete their activity then swap, moving onto the burpee broadjumps together.

Photo: The Power of Time Horizon and Compounding Gains in Nutrition

Ten rounds for time:
3 Deadlifts
6 Toes to bar
30 Double-unders

Photo: Goody always No1. for FUNKY SOCK FRIDAY!!!

Five supersets:
Bench press 8-10
Strict pull-up variation 10-12 reps *
Plank 45 seconds

Rest between rounds.
*Choose a strict pull-up option that allows 10-12reps unbroken on the first round.

On a 5 minute cycle:
Three rounds, each for time:
Echo 15/12 cal
12 Hang Power Clean 60/40kg
10 Burpees over barbell

Three rounds, each for time:
Row 20/16 cal
12 Hang Power Clean 60/40kg
10 Burpees over barbell

Score: Record total work time

Photo: It is awesome having Henning back in the box during his visit.

Clean & Jerk Technique
EMOM x 4 minutes:
1 Clean & Jerk every 20seconds * Light load- maintain across
Rest 1 minute
EMOM x 4 minutes:
1 Clean & Jerk every 30 seconds * Moderate load- maintain across
Rest 1 minute
EMOM x 10 minutes:
1 Clean & Jerk *
*Build in load to a heavy single.

Note: Clean and Jerk any style (Power or Squat) (Push Jerk or Split Jerk). Use the first two EMOMs as a progressive warm-up and move well. Practice movements that will allow you to go as heavy as possible in the later EMOM.

AMRAP in 18 minutes:
6 Rounds:
5 Pull-ups
10 Push-ups
20 Lunge (Alternating)

6 Rounds:
4 Strict Pull-ups
8 Dips
16 Goblet Lunges (22.5/15kg)

Max Rounds:
3 Bar Muscle-ups
6 Strict HSPU
12 One legged squats (alternating)

Photo: Congratulations to our Kokoda Challenge Crew – stepping outside of your comfort zone and into a new challenge. We are so proud!!!