WODs

7:00am
Partner Workout
For time:
Row 1000m
100 Push-ups
150 Sit-ups
200 Wall Ball
300 Double-unders
*During the row, the other partner must hold 80/60kg in the top of the deadlift.
*During the push-ups, the other partner must hold the flexed arm hang position.
*During the sit-ups, the other partner must hold a plank.
*The wall balls are to be performed in an alternating format, ie one throws the other catches.
*During the double-unders, the other partner must perform 10 x 10m shuttles before changing over.

8.00am
A. Work to a 1RM Clean and Jerk (12 min)

B. AMRAP in 20 min:
1 round of Cindy
1 Clean and Jerk 60/40kg
1 round of Cindy
2 Clean and Jerk
1 round of Cindy
3 Clean and Jerk
etc.
etc.

A. Deadlift
5 x 70%
5 x 75%
5 x 80%
*Re-grip and reset on each working lift.

B. Bench Press
3 x 5 @ 80%
*Max reps in set 3.

C. 21-15-9 reps for time of:
Deadlift 70/50kg
Burpee (over barbell)

10 rounds for time of:
5 Strict Pull-ups
Run 100m
30 Double-unders
Run 100m
Rest 30 sec.

Due to the Queens birthday public holiday our usual session times won’t be running. Come on in for Open Gym between 3:00pm-4:30pm. A workout will be provided for those unsure of what to do. Hope to see you all there.

7:00am
For time:
500m Row
30 Push-ups
15 Cleans 60kg/40kg
30 Toes to bar
15 Box Jumps 30″/24″
30 Front Squats 60kg/40kg
150 Double-unders

8:00am
*Bring long socks.

A. Deadlift
5 x 70%
5 x 75%
5 x 80%
*Add 2.5kg to last cycle.
*Re-grip and reset on each lift.

B. Bench Press
5×5 @ 80%
*Superset with max UB strict pull-ups.