WODs

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WOD: Saturday

7 rounds:
7 Deadlift 100/70kg
21 Lateral Jumps (over the barbell)
Run 200m
*Rest 1 min.

*Happy Australia Day everyone. Have an awesome day.
Please note#the gym is open today but will be closed for the Monday public holiday.

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WOD: Friday

The Chief
AMRAP in 3 minutes:
3 Power Clean 60/40kg
6 Push-ups
9 Squats
*Repeat for 5 x 3 min. cycles with 1 min. rest between.
*Carry your score from one cycle to the next.

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WOD: Thursday

A. Back Squat 4 x 5
*Maintain weight across.

B. For time:
Row 500m
50 DB Snatch 22.5/15kg

Photo courtesy of @Tom_Bennett_photo. Thanks Tom.

Tom B

WOD: Wednesday

*Thanks to Tom B for the great photo!

Five supersets:
Bench Press 12-15 reps
Landmine Row 10-12 reps
*Rest 2 min. between sets.

Optional:
6 x 400m run or row.
*1:1 work/rest or work with a partner in relay format.

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WOD: Tuesday

A. 5-7 Efforts Farmers Carry 2 x 25m.

B. “Annie”
50-40-30-20-10 reps of:
Double-unders
Sit-ups

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WOD: Monday

*Late attendances have become common lately. We ask that you please do your best to be in the gym and ready to train at the start of the session that you are attending.
This is important so that you don’t miss any of the warm up or brief and it shows consideration to us as your trainers and to your fellow athletes who have made the effort to be on time. Thank you.

10 Rounds for time:
1 Round of Cindy
1 Clean & Jerk 70/47.5kg
*Add 1 Clean and Jerk per round.

Shane

WOD: Saturday (Bring a friend)

Today is “Bring a Friend Day”. This is a great opportunity to bring your friends along to try out a session with us, meet our community and have some fun!!!

Partner Workout:
5 minutes on each station for max reps/cal of:
1. Row/Front Support hold on rings
2. Burpees/Flexed arm hold
3. 10m Shuttle Run/Overhead hold
4. Dumbbell Push Press 15kg/10kg/Deadlift Hold KB 24kg/16kg

* Rest 1 minute between stations.
*One partner must be holding the static movement for repetitions/calories to be accumulated. Partners may change positions as often as they like.

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WOD: Friday

Three rounds for time of:
150 Double-unders
30 Pull-ups
Run 800m
*C2B if you can do 20 or more unbroken Pull-ups.

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WOD: Thursday

A. Back Squat 3 x 5
*Maintain weight across.

B. 20-2 reps for time of:
Wall Ball 9/6kg
*Perform 10/7 Push-ups after each set of WB.
*Advanced athletes should aim for unbroken reps throughout.

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WOD: Wednesday

5 x 3:30 rounds:
Row 400/350m
Max effort plank.
*Your score for this workout is your total plank time.
*Rest as close to 3 min. between rounds as possible.