WODs

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.

EMOM x 20 minutes:
1. Turkish Get-up (Right hand) *
2. Knees to elbows
3. Turkish Get-up (Left hand) *
4. Toes to bar

*Turkish Get-up – Complete 1 rep at a heavy weight.
*Choose your own repetitions for knees to elbow and toes to bar, maintain repetitions throughout the workout.

Photo: This is one of my favourite moments of the Torian Pro. Alethea Boon – The oldest female athlete making it in the Open women’s division, hitting a PB on the Clean & Jerk. Moments like these make me emotional. Thank you Grant Williams for the photo.
The celebration photo following to come!!

A. Back Squat (Cycle 2, week 4- Deload)
40% x 5
50% x 5
60% x 5

* Strength in position is what has been letting most athletes down. Be sure to focus on position and quality movement during the warm-up and lighter days to achieve the best results coming into our test days.

B. Three efforts each for time:
Row 500m

*Rest as necessary between efforts.
Score: Fastest and slowest and total work time.

Photo: Chloe Torian spam. Handstand walks through tribute WOD Hann. Courtesy of Grant Williams.

3 rounds for total repetitions: 1 minute Pull-ups 1 minute Push Press 22.5/15kg 1 minute Deadball over shoulder 1 minute Burpees 1 minute Shuttle Run x 10m Rest 1 minute

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 mover well.
Practice movements that will allow you to go as heavy as possible in the later EMOM.

Photo: Winnie showing support for Chloe. I am so proud and happy that Chloe has become such a positive role model for so many kids in the box.

For time:
10 Wallball 9/6kg
35 Push-ups
20 Wallball
28 Push-ups
30 Wallball
21 Push-ups
40 Wallball
14 Push-ups
50 Wallball
7 Push-ups

A huge thank you to our amazing crew – giving support from near and far for Chloe. What a weekend at the Torian Pro. A first time experience for Chloe competing under the lights with a beautiful group of girls (14-15years). For those that attended I know our training is going to be ramped up from the inspiration of the weekend. This was a great example of what our wider CrossFit community is about. I hope you all loved it as much as we did!!!

A special thankyou from Chloe- she loved the supporter shirts, photos and messages and has definitely felt your love. Xo

Wishing our beautiful girl, Chloe all the best as she competed at Torian Pro today. We could not be prouder!!! Have fun!! In 3 mins: 21 Deadlift 100/65kg 30 Air Squats Max reps Hand release Push-ups. Rest 3 minutes. Complete same format with:18-15-12 Deadlifts.All else remains the same.

3 rounds for time: 20/15 Cal row 50 Double-unders*Rest 1 minute between rounds 3 rounds for time: 20/15 Cal bike 30 Sit-ups * Rest 1 minute between rounds