WODs

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

B. Every minute for as long as possible:
Odd minutes: Wall Ball
Even minutes: Rest/Burpees
*Choose your target number of Wall Ball eg. 30, this means that you must get 30 wall balls in the odd minutes or pay a burpee penalty equal to the difference if there is a deficit in the even minutes.

Seven rounds for time of:
7 Deadlift
20 Lateral Jumps (over barbell)
Run 200m
*Rest 2 min. between rounds.

A. Overhead Squat
5-5-5-5-5

B. AMRAP in 10 min:
7 Power Snatch 40/30kg
7 Snatch Balance 40/30kg
7 Overhead Squat 40/30kg

*Thanks to everyone who joined in with the festivities over the weekend. We hope you all had a great time!

Five rounds for reps:
1 min. Kettlebell Swings 24/16kg
1 min. Burpees
1 min. 10m Shuttle Run
1 min. Rest

*Reminder: Please be at the Coolum water park at 9:30am for a 10:00am start. The evening Christmas party starts at 6:30pm at Your Place.

7:00am (1 session only this morning)
“Cindy”
AMRAP in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats
*Gym record = 29 rounds.

Five rounds for time of:
15 Deadlift 80/55kg
15 Toes to Bar

Every 5 minutes for 5 rounds:
Run 400m
Max unbroken push-ups.
*Push-up are to be continuous movement ie. no extended pauses at the top.

A. Front Squat 5-5-5-5-5

B. Ascend as far as possible in 10 min
10 Front Squat 40/30kg
10 Burpee (over barbell)
10 Front Squat 50/37.50kg
10 Burpee
10 Front Squat 60kg/45kg
10 Burpee
10 Front Squat 70/52.5kg
10 Burpee
10 Front Squat 80/60kg
10 Burpee
Etc.
*Front Squats are cleaned from the ground.