WODs

*Three of the four Clash on the Coast workouts have been published. Check them out on the info page above.

A. Pendlay Row 8-8-8-8-8

B. AMRAP in 10 min:
Max reps Pull-ups
10 x 10m Shuttle Run
*Score = total pull-ups.

For time:
100 Russian KB Swings 24/16kg
100 Ball Slams 12/9kg
100 Toes to KB
100 Burpees
*Partition the work however you see fit.

A. Front Squat Pyramid 10-8-6-4-2-2-4-6-8-10 reps.
*Base your weights off working to a near maximal double in the middle eg. 60-70-80-90-100-100-90-80-70-60kg.
*Rest minimally between sets.

B. EMOM x 12:
Min 1: Max sets of 1 Deadlift, 1 Hang Clean (squat), 1 Jerk, 1 Back Squat, 1 BTN Jerk.
Min 2: Rest
*No dumping – rest only when the bar comes back to the ground.
*Continue from your previous finish position after each rest minute.
*Choose a load that will keep you moving.

Our normal timetable is cancelled today due to the public holiday, however we are running an open gym session between 3:00-4:30pm.

7:00am
Today’s workout will be weather dependent but it will be team based. Come on in and help make up team number!

Five rounds for time of:
30 Wall Ball 10/6kg
30 Box Jumps 24/20″
Run 400m
*There will be a substitute for the run if it’s raining.

EMOM x 14 min:
1. 5 Deadlift
2. Strict Toes to Bar
*Choose your own weight reps.

Optional Finisher:
Row or Run 3km

For time:
60 Bar Facing Burpees
30 Hang Cleans 60/40kg
15 Bar Muscle-ups

*Please note that the gym is closed to commemorate Anzac Day. Have a great day!