WODs

8 rounds of:
Min. 1: 15 KB/DB Swings
Min. 2: 10 x 10m Shuttle Run
Min. 3: Row 200/180m
*KB/DB Swings are Russian – pick a challenging weight that lets you hold UB sets.
*Rx’d is based on completing each element within the allotted time and maintaining UB KB/DB swings.

*Update – The crew from Mass Nutrition Mooloolaba will be at the gym this afternoon prior to the 5.00pm class for taste tests of their products and to answer any supplementation questions you may have.

Five rounds for max. reps of:
Shoulder Press (use about 75% of 1RM)
Pull-ups (strict)
*Rest 3 min. between rounds.

Sorry for the late post!

Training is on as per normal at 7.00 & 8.00am.  See you there.

*Reminder – rego is now open for Clash on the Coast.

*Today is your last chance to order jumpers/weight belts/knee sleeves.  Feel free to give us a call if you’re not coming into the gym.

*Registration opens for Clash on the Coast today (mid morning).

EMOM for 7 minutes:
7 Goblet Squats (use a heavy DB or KB)
*Then, as soon as you finish the last set of Goblet Squats
Five rounds of:
Run 200m
10 Burpee Pull-ups
25 Squats
*Use a bar that is just outside standing reach for the Burpee Pull-ups.

Score = load/time.

A. Build up to a heavy Clean & Jerk (15 minutes).

B. 5-10-15-20 reps Clean & Jerk.
*Pick your own load for each set.
*Reps must be touch and go.
*Rest 3 minutes between sets.

Photo: Well done to Kelly for getting her first Toes to Bar.

Today is the final re-test from our initial tests we performed in April. Please come along today to compare to your last scores, or to set bench mark to compare to in the future.
Your previous results can be found – here.

Perform the following challenges in any order:
– Toes to Bar: Max reps 90 seconds
– Box Jumps: Max reps 90 seconds (24/20″ box)
– Double-unders: Max reps 90 seconds
– Farmers Carry: Max unbroken distance carried (20/10kg weight plate pinch grip)
– Chest to Bar Pull-ups: Max reps 90 seconds
– Hand Release Push-ups: Max reps 90 seconds
– 10m Shuttle Run: Max distance in 60 seconds (3 point contact at each turn)

Seven, 90 second rounds:
10 Deadlift 40/30kg
10 Lateral Burpees
Max rep. UB Thursters 40/30kg
*Thrusters finish at the end of the round or when you break.
*Rest 90 seconds between rounds.

Our normal session times are cancelled today due to the Queen’s birthday public holiday.  However, we will be running an Open Gym session between 3:00-4:30pm.

7.00am
50 Wall Ball 10/6kg
50 Walking Lunge Steps
50 Step ups 24/20″
50 KB Swings 24/16kg
50 Burpees (jump and touch)
50 Double-unders
50 Thrusters 20/15kg
50 Push-ups
50 Shuttle Run 10m
50m Bear Crawl.
*Perform the work as an individual, in pairs or in threes.
*If performing in pairs or threes only 1 person works at a time.
*35 min cut off.

8.00am
0:00-10:00
5/10-4/8-3/6-2/4-1/2 reps of:
Overhead Squat 80/50kg (taken from ground)
Muscle-up
10:00-20:00
150 Wall Ball 9/6kg
20.00…..
50 Burpee Box Jump overs 24/20″

For time:
Run 800m
15 rounds of:
1 Power Snatch
2 Snatch Balance
3 OH Squats
Run 800m

*Pick a weight for the complex that allows you to move with fluency and quality.