WODs

A. Clean Pull + Hang Power Clean + Hang Squat Clean

B. For time:
150 Kettlebell Swings 24/16kg *
* Complete 10 Air Squats at the start of every minute.
10 minute cap

A. Turkish Get-ups
3-3-3-3-3 (per side)

B. Five rounds, for quality movement:
Row 250m
30 second Handstand Hold
20 Strict Sit-ups

Rest approx. 1 minute between rounds

Three rounds for time:
1000m Run
20 Chest to bar pull-ups
10 Sandbag Squats 45/35kg

55+ 35/25kg

A. Push Press 5RM

B. For time:
15-12-9-6-3
Dumbbell Hang Clean 2 x 22.5/15kg
Dumbbell Push Jerk 2 x 22.5/15kg
Burpees over dumbbell

Come and join us at 7am to say farewell to Blake as he heads off to the ARMY.
Blake you are an absolute champion and will be missed!!

Chloe's Cafe will be open in the morning for coffee and food.

Partner workout
AMRAP in 30 minutes:
360m Tethered run
100m Fireman carry *
Medicine ball Sit-ups X 30
Deadball over shoulder X 20

For time:
21-15-9
pull-up
Push-ups

Rest 3 minutes*
12-9-6
Chest to bar pull-ups
Dips

Rest 3 minutes*
9-6-3
Bar Muscle-ups
Hand stand Push-ups

* Complete 60 second unbroken plank during the rest.

For time:
3 Rounds:
Run 180m
10 Sumo deadlift 32/24kg
10 Russian KB swings
10 Goblet Squats
2 Rounds:
Run 360m
15 Sumo deadlift 32/24kg
15 Russian KB Swings
15 Goblet Squats
1 Round
Run 560m
30 Sumo deadlift 32/24kg
30 Russian KB Swings
30 Goblet Squats

*32/24kg

Photo: Blake is heading to the ARMY on Monday. Join him on Saturday for a farewell Military style workout.

Four cycles:
Row 300m
60 Double-unders
20 Burpees
10 x 15m Shuttle Run

*Each individual component for time (16 efforts) Complete in any order.
Record total work time.
40 minute cap.

Photo: A huge shout out to an incredible women Jorja, who completed the 52km Ultra Trail Australia in just over 9 hours (with her twin sister). A huge heart and amazing experience. We look forward to seeing you back in the box once you have recovered!!

A. 7 minutes:
Handstand skills
Handstand holds, walks, etc.

B. Every 4 minutes for 5 rounds (20 minutes):
12 Dumbbell Strict Press*
15 Toes to bar
30 Plate Overhead Lunges 20/15kg
*Choose a weight - challenging/unbroken on first round.

A. A. Technique Focus (Increment in load) 15 minutes.
Power Clean + Hang Squat Clean + Push Press + Jerk (Any style)

B.Increment as far as possible in 15 minutes:
10 Squat Clean 50/30kg
Run 360m
8 Squat Clean 60/37.5kg
Run 360m
6 Squat Clean 70/45kg
Run 360m
4 Squat Clean 80/52.5kg
Run 360m
2 Squat Clean 90/57.5kg
Run 360m
Max Squat Clean 100/62.5kg