WODs

7:00am
A. Death by 20m

B. Medball Partner Finisher

8:00am
For time:
Row 1000m
15 Front Squats 85/55kg
15m Handstand Walk
12 Front Squats
12m Handstand Walk
9 Front Squats
9m Handstand Walk

 

Five, 3 minute rounds of:
Run 400m
Max unbroken Toes to Bar
Rest 1 min.

EMOM x 20:
3 Deadlift
6/4 Push-ups
9 Squats

10-9-8-7-6-5-4-3-2-1 reps for time of:
Shoulder to Overhead 60/40kg
Pull-up (muscle-up, C2B, Strict, Kip etc)
*For the pull-up, choose the most difficult version of the movement that allows for 10 unbroken reps. ie. if you can do 10 UB Muscle-ups, do MU’s or C2B etc.

A. Overhead Squat 8-8-8-8

B. Three rounds for reps:
1 min. Wall Ball
1 min. Rest

We hope you had a great Christmas and New Year’s.  There is an open gym today 3.30-5.00pm.  We look forward to catching up!

Please note that due to unforeseen circumstances our plan to offer open gym session during the week of the 28th – 1st is now cancelled.  We sincerely apologise for this inconvenience and we are happy to make financial reparations to anyone who is affected. Instead we will be posting workouts that you can complete from home or in a park with minimal to no equipment during this period.

Workout

“The Beep Test”
Free download – here.

*If you fail before level 10, rest 5 minutes after failing and do it over again until failure for a 2nd time.

*Please note that the gym is closed today. We hope you had a great New Years Eve!

For distance:
Run or Row for 20 min.
*each 90 sec. perform 5-10 push-ups.