WODs

Two rounds, each movement for time:
Row 500m
Echo 1500m
Ski Erg 400m
Run 560m

Complete in any order.
Rest as necessary between efforts.
40min time cap.
Compare to last time here

Record fastest time for each + Total work time.

Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:
Deadlifts
Bar Facing Burpees

102/70kg, Scaled 61/42.5kg (Step-over allowed), Masters 55+ 83/56kg
*10 minute time cap.

Compare to last time here

A. Front Squats 5 X 5

*Choose reps to allow for quality movement
* Advanced – Choose reps for quality/aim for unbroken.

Join Luke at 7am or 8am.
Please note: Chloe’s Cafe will be closed today due to Chloe & Jesse competing at Sunshine Coast Weightlifting Club.

Partner workout
For time:
400m Deadball carry (together)
40 Deadlift (70/45kg)
40 Power Cleans (70/45kg)
40 Front Squats (70/45kg)
300m Deadball carry (together)
30 Deadlift (70/45kg)
30 Power Cleans (70/45kg)
30 Front Squats (70/45kg)
200m Deadball carry (together)
20 Deadlift (70/45kg)
20 Power Cleans (70/45kg)
20 Front Squats (70/45kg)
100m Deadball carry (together)
10 Deadlift (70/45kg)
10 Power Cleans (70/45kg)
10 Front Squats (70/45kg)

*Complete runs together. Share repetitions anyhow.
Weight guide: (Advanced: 70/45kg) (Intermediate: 50/30kg) (Beginner: 35/20kg)

A. Five supersets:
Bench Press 8-10reps
Pendlay Row 10-12 reps
*Rest as necessary between rounds.
* Maintain weight across sets
Compare to last time here

B. For time: (Choose one of the following)
Row 2km/Ski Erg 2km/Concept Bike 4km/Echo 5km

A. Handstand practice- Holds, Walks, etc.

B. AMRAP in 18 minutes:
6 Wall Walks
45 second Suitcase hold (2 x Kettlebell 24/16kg/Dumbbells) *
360m Run

*Choose a heavy weight that allows for unbroken holds.

A. Power Snatch + Hang Squat Snatch

B. 10-9-8-7-6-5-4-3-2-1 For time:
Hang Power Snatch 42.5/30kg
*15 Air Squats after each set

Photo: Our final IN-BOX TEAM CAPTAIN – Paula. We are so excited to have you on board. Let the Games begin…..

A. EMOM x 10 minutes:
3 Strict Pull-ups *
*Add load as necessary (aim to maintain load across all sets)

B. 10 minute incrementing ladder:
1 Gymnastic Push (HSPU, Dips, Push-ups) (1-2-3-4-5…)
1 Sandbag over shoulder (1-2-3-4-5…)

* Choose a push movement and weight that allows for continuous work.

OPEN 17.5
10 Rounds for time:
9 Thrusters 42.5/30kg
35 Double-unders

Compare to last time here

Photo: So happy to announce our 3rd IN-BOX TEAM CAPTAIN – Nicole (Co-Captain Cal).
Bringing the “F” to fun. Be sure to register asap REGISTER HERE

Come for the workout – stay for the food.
Chloe’s Cafe will be open tomorrow from 8am.
Special: Grab a toasted brekkie wrap & coffee for $14.

Partner Workout
For time:
100 Pull-ups
100 Push-ups
100 Toes to bar
100 Syncro Squats

*Share work anyhow
*Complete a 100m run any time you break a set.

Scaled:
AMRAP in 5 minutes for each of the following:
Pull-ups
Push-ups
Toes to bar
Squats
*Complete a 100m run every time you swap.

Photo: Deb completing Masters League workout. A shout out to Andy who is always the backbone of the Masters League competition. He has selflessly given his time to count Deb through the past few Friday afternoons. Andy you really are a champion- We are so grateful and love you!!!