WODs

Five rounds for load of:
7 Deadlift
5 Hang Power Clean
3 Jerks
*To be performed as a continuous unbroken set.
*Rest as necessary between rounds.
*Increment load as you go.

EMOM x 25 min:
1. Row 20/15 cal.
2. 15 Burpees (onto plate)
3. Rest
4. 20 Wall Ball 10/6kg
5. Rest

5 x AMRAP in 3 min. of:
3 Power Clean 60/40kg
6 Push-ups
9 Squats
*Rest for 1 min. after each 3 min. AMRAP.

*Thanks to everyone who came along to the party on the weekend. We had an absolute ball!

Five rounds for load:
1 Shoulder Press, 3 Push Press, 5 Push Jerk
*Rest as necessary between rounds.

Optional Finisher:
Row max. metres in 8 minutes.

Pool workout today at the Kawana Pool. Please be ready to go by 7am!

*Reminder: Pool workout 7:00am Saturday at the Kawana Pool.
**Sorry Jono – couldn’t resist.

Back Squat 3-3-3-3-3-3-3
*Superset with max reps dips. Add weight if you can do more than 12.

Optional Finisher:
5 min: Max reps Wall Ball

Five rounds for time of:
Run 400m
15 Toes to Bar
*Upscaled option: perform max reps unbroken T2B in each round.

A. Three rounds (not for time):
10 sec. HS Hold (nose to wall)
15 sec. Active Hang
10 Superman Raises
20 sec. Hollow Hold

B. Hang Power Clean + Hang Clean
*10 sets to practice/build up in weight.

We will be validating 16.5 between 5-7am (last chance) in the morning and from then on we will be running the WOD below for the remaining sessions of the day.  You are welcome to attend at any time between 5-7am for 16.5 but please ensure that you have enough time to warm up and complete the workout before 7am. If you have already completed 16.5 and wish to train in the morning, please feel free.

WOD: 12, 5 & 6pm sessions:
Five, 3 minute rounds:
Row 400m
Max reps pull-ups
*Rest as necessary between rounds.