WODs

A. Clean + Push Press + Jerk
*Build in weight over 15 min.

B. 5 min:
Max reps KB Swings.
*10 Burpees each time you break.

For time :
Run to Kawana Way overpass.
100 Step-ups (on concrete step under overpass)
Run Back to Gym
100m Bear Crawl

*Click on the post to see an enlarged picture of the route and distance of the run.

AMRAP in 20 min:
15 Deadlift 60/40kg
15 Toes to Kettlebell
15 Kettlebell Swings 24/16kg
15 Ball Slam 12/9kg

Ten rounds for time of:
3 Front Squats 85/60kg
1 Pull-up
1 C2B Pull-up
1 Bar Muscle-up
*Front Squat are via a clean.
*As always, various scaling options will be provided.

EMOM x 30 minutes:
1. 20/15 cal row
2. Rest
3. 14 x 10m shuttle run
4. Rest
5. Max reps Burpees (6″ jump)
6. Rest

A. Back Squat 5-5-5-5-5

B. Three rounds For time:
50 Squats
100 Double-unders

Please note due to the public holiday our normal session times are cancelled. We will have an Open Gym session from 3-4pm. Hope to see you there.

20-18-16-14-12 reps for time of:
Deadlift 50/35kg
Front Rack Lunge (alternating legs) 50/35kg
*Lunge: 1 step = 1 rep.
*Try a Fat Bar for extra challenge.

Please note that due to maintenance works that the 5 and 6am sessions on Thursday will have to enter the gym via the rear alley way.  Please park on the street as per normal (i.e. do not park in the alley way) and walk around to the rear door. Thanks.

A. Six sets:
Bent Over Row 4-6 reps.
Max reps Dips
Perform as a super-set.
*Rest as necessary between sets.

B. EMOM x 10:
30 sec. weighted plank.