WODs

For time:
21 Hang Power Cleans 60/40kg
21 Pull-ups
15 Hang Power Cleans 70/45kg
15 C2B Pull-ups
9 Hang Power Cleans 80/50kg
9 Bar Muscle-ups

A. Drop Snatch + Snatch Balance + Overhead Squat (1+2+3)
*Build in weight across the sets.
*Discard the weaker lifts as they become limiting.

B. 50-40-30-20-10 reps for time of:
Walking Lunge (Metres)
Double-unders

30 rounds for time of:
2 Deadlift 125/85kg
4 Burpees
6 Shuttle Run (10m)

In 3 minutes:
Run 200m
21 Push Jerk 40/30kg
Max Toes to Bar

Rest 3 minutes.

In 3 minutes:
Run 200m
18 Push Jerk 50/35kg
Max Toes to Bar

Rest 3 minutes.

In 3 minutes:
Run 200m
15 Push Jerk 60/40kg
Max Toes to Bar

Rest 3 minutes.

In 3 minutes:
Run 200m
12 Push Jerk 70/45kg
Max Toes to Bar

A. Front Squat 7-7-7-7
*Bar is taken from the ground.

B. 10-1 reps for time of:
C2B Pull-ups
*Sets must be unbroken for rx’d.

Beach Workout Today!

When: 7:30am
Where: Warana, Beach entrance 229 (click on post to see map)

Please bring a pair of thongs (you’ll need them for the workout).

*Don’t forget to put your name on the board if you’re coming for the BBQ on Australia Day. 21-15-9 reps for time of: Shoulder to Overhead 60/40kg Toes to Bar

Five rounds for time of:
Run 400m
20 Slam Ball Cleans 12/9kg
12 Box Jump Overs 24/20″

*Check out the post above regarding our plans for the Australia Day long weekend.

A. Choose one of the following:
EMOM x 10: Gymnastic Pull
5 x Max reps Gymnastic Pull
100 Pull-ups or 30 Muscle-ups for time.

B. Dumbbell Snatch:
1. 10 x 10
2. 5 x 20
3. 40-30-20-10
*Choose 1 option, alternate your efforts with a partner.

For time:
15 Thrusters 40/30kg
15 Burpees (over the bar)
12 Thrusters 50/37.5kg
12 Burpees
9 Thrusters 60/42.5kg
9 Burpees
6 Thrusters 70/47.5
6 Burpees
3 Thrusters 80/55kg
3 Burpees
3 Thrusters 80/55kg
3 Burpees
3 Thrusters 80/55kg
3 Burpees
6 Thrusters 70/47.5kg
6 Burpees
9 Thrusters 60/42.5kg
9 Burpees
12 Thrusters 50/37.5kg
12 Burpees
15 Thrusters 40/30kg
15 Burpees