WODs

1. Five rounds for time of:
6 Thruster 60/40kg
6 Bar Muscle-ups

2. Five rounds for time of:
7 Thruster 50/40kg
7 C2B Pull-ups

3. Five rounds for time of:
8 Thruster 40/30kg
8 Pull-ups

4. Five rounds for time of:
10 Thruster 30/20kg
10 Ring Rows

Choose from one of the following:

*Congratulations to Bodo and Brooke on the arrival of their baby girl!

7.00am
0.00-5.00
EMOM x 5: 10 DB Snatch
5.00-15.00
EMOM x 10: 10-20-30m shuttle run
15.00-until you’re done
10-9-8-7-6-5-4-3-2-1 reps of:
Pull-ups (C2B for advanced athletes)
25 Double-unders
*DB weight will start at 10/20kg for women/men and advance by 2.5kg each minute.

8.00am
Come in and see!

*Sorry for the lack of results over the last few days – tech issues.

A. Overhead Squat 1-1-1-1-1
B. Front Squat 3-3-3-3-3
C. Back Squat 5-5-5-5-5

*A friendly reminder to everyone who picked up their shirt for the Hursty WOD to bring your payment of $20. Thanks!

Five rounds for time of:
20 Push-ups
15 Toes to Bar
10 Hang Power Clean 70/50kg

A huge thank you to everyone who turned up to support our memorial WOD for Brendan Hurst!

Today’s workout is designed to be active recovery however if you missed the Hursty WOD or feel pretty good we can tweak this up to make it more challenging.

Four rounds:
0-2 min: 400m row
2-4 min: 20 x 10m Shuttle
4-6 min: 20 Abmat Sit-ups

“Hursty”
15 Rounds for time of:
Sprint 100m
7 Front squats 60/40kg
Sprint 100m
7 Burpee pulls (jump to a pull-up bar that is 30cm above standing reach)

Brendan “Hursty” Hurst was killed on the 15/07/07 while serving in Iraq as a civilian contractor training local police officers as a result of injuries sustained during an ambush on the outskirts of Bagdad.
Brendan had previously served as a Police Officer in the Queensland Police Force for over 15 years and was highly regarded and respected by his colleagues. Brendan was partner to Tanya and Father to Max. Sadly, Max was only a few weeks old when Brendan passed away. He is survived and will always be in the hearts of his partner, Tanya Cashin and Son Max Hurst.

*Please don’t forget that the Brendan Hurst Memorial WOD is on this Tuesday.

A. Dumbbell Shoulder Press 5 x 8
Pendlay Row 5 x 5
*Perform these movements as a superset.
*Hold the same weight across sets.

B. Each 30 seconds for 10 rounds: Max effort L-sit/hang

*Please note that our 8.00am session is cancelled today due to most of the regulars competing over the weekend. Good luck to everyone who is competing – go team!!!

EMOM for 20 min:
Choose one of the following rep schemes –
1-2-3
2-4-6
3-6-9
4-8-12
5-10-15
6-12-18
7-14-21
Applied to – Pull-up, Push-up, Squat.

Post rep scheme and rounds successfully completed to comments.

AMRAP in 20 minutes of:
100m Farmers Carry 2 x 24/16kg KB’s
100m Run
100m Overhead Carry 20/10kg Bumper
100m Run

A. Odds and evens for 7 rounds:
1. Deadlift, 7 reps (choose own weight)
2. Dips (choose own reps)
*Aim to maintain the same weight for the DL and reps for the dips across.

B. 25-20-15-10-5 reps of:
Push-ups
10 Good mornings
*Not for time.