WODs

Confirmation that the Beach workout is on this morning. Let’s meet at the beach entrance 229 (see details in the post above) and head down to the beach as a group at 7:30am. BBQ to follow.

BBQ to follow in the park adjacent to Beach entrance 229. See you there!!!

*Don’t forget this Saturday is at the beach.

4 Minutes to complete:
15 Burpees (over barbell)
50 Double-unders
15 Cleans 50/35kg

6 Minutes to complete:
15 Burpees (over barbell)
50 Double-unders
15 Cleans 70/47.5kg

8 Minutes to complete:
15 Burpees (over barbell)
50 Double-unders
15 Cleans 90/60kg

*There is no rest between sections.
*There is no requirement to wait for the time to be completed to move onto the next section.
*Record your time if you finish the 15 Cleans @ 90/60kg.

6 x 3 min rounds:
Run 400m
Max effort L-sit (in remaining time)
*Rest 2 min. between rounds.

For time:
21-15-9 reps of:
Push Jerk 50/35kg
Pull-ups

Rest 4 min.

15-9 reps of:
Push Jerk 65/45kg
C2B Pull-ups

Rest 4 min.

9 reps of:
Push Jerk 80/55kg
Bar Muscle-up

A. Muscle Snatch + Power Snatch + Snatch
*Build in weight as you go. Discard the Muscle Snatch and then the Power Snatch as they become limiting and continue to a heavy single Snatch.

B. Max reps Wall Ball: 5 min.

Today’s session is open gym format (7-8am) so that anyone who missed a testing workout can do a make-up.

Otherwise, we’ll have a selection of workouts to choose from.

Re-test Week: Day 5 (last day)
AMRAP in 20 min:
7 Toes to Bar
9 Deadlift 70/50kg
12 Box Jump 24/20″

*Compare to last time – here.

Re-test Week: Day 4

A. 5RM Bench Press

B. Three x max reps dips.
*Rest exactly 2 min. between sets.

C. Max reps double-unders 3 minutes.

*Compare to last time – here.

Re-test Week: Day 3

A. 1RM Snatch

B. 1RM Clean & Jerk

*Compare to last time – here.