WODs

AMRAP in 6 minutes:
Bike 12/10 cal
Lunge x 20

Rest 2 minutes

AMRAP in 6 minutes:
Row 12/10 cal
10 Toes to bar

Rest 2 minutes

AMRAP in 6 minutes:
Shuttle run x 12
Deadball over shoulder x 6

Rest 2 minutes

A. Five efforts:
Dumbbell Z Press (Seated L-Sit Position) 10-12 reps
Bent Over Row 10-12 reps
*Aim to maintain load across all sets.

B. Choose one of the following:
1. EMOM x 10minutes: ‘X’ Gymnastic Push
2. 5 x 5Max efforts gymnastic push
3. For sets or time: 50 Strict Handstand Push-ups * 10 minutes cap.

Photo: A great photo of Sally – for no particular reason ;D
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A. Front Squat (Week 6 of 7)
1 Pause Front Squat + 4 Front Squats
*Approx. 95-100%

B. Five rounds for time:
7 Thrusters (approx. 70% part A)
Run 200m

A. Choose 1 of the following:
1. EMOM x 10 minutes: ‘X’ Gymnastic pull
2. 5 x 5 Weighted strict pull-ups
3. 100 Pull-ups or 30 Muscle-ups for time (10:00 min cap)

B. AMRAP in 12 minutes:
5 Push-ups/Dips/HSPU
10 Hang Power Snatch 50/30kg
15 Burpees

Congratulations Deb for taking home gold for 60+ at the Oceania Throwdown. You are going from strength to strength, working every weaknesses and always giving you all. You are a champion!!

A. EMOM x 4 minutes:
3 Clean & Jerk (light load)
EMOM x 4 minutes:
2 Clean & Jerk (moderate load)
EMOM x 10 minutes
1 Clean & Jerk (build in load)

B. Partner workout:
For time:
5-5-4-4-3-3-2-2-1-1 reps for load/time:
Clean & Jerk *

*Touch & go repetitions. Both partners complete all repetitions, I.e. 30 reps each.

Photo: Wishing this beautiful man, Phil the most speedy recovery.

Come and join us at 7am for a great surprise workout.

Wet weather contingency.

Photo: Deb has been working exceptionally hard in preparation for the Masters League. She will competing at the Oceania Throwdown this week. end. You have put in the hard yards now time to bring out your inner beast Deb and smash it!!!
Photo: Courtesy of @grantwilliamsphoto

For completion:
0-4 minutes:
Run 800m
4-10 minutes: EMOM x 6
‘X’ Toes to Bar
10-14 minutes:
Run 800m
14-20 minutes: EMOM x 6
12-15 Russian Kettlebell Swings 32/24kg
20-24 minutes:
Run 800m
24-30 minutes: EMOM x 6
‘X’ Gymnastic Pull *

* Choose your own pull movement that is challenging but repeatable.

Photo: This smile makes my day. We have missed Amie this week but we hope she is have a fantastic cruise with her boys.

A. Front Squat (Week 5 of 7)
2 Pause Front Squats + 3 Front Squats
*Approx. 90-95% of 5RM

B. Four x 200m Row/Ski Erg or 500m Bike
Rest between efforts
*Aim to maintain fast/consistent pace across all efforts.
Record: Fastest and slowest efforts.

Photo: Karla helping her partnership with Chris to take 3rd place at our Masters & Apprentice comp. Awesome work Karla.

A. Handstand skills/ Wall Walk progression (10-12 minutes)

B. Seven cycles (90-105% of 5RM Strict Press)
2 Press + 3 Push Press + 4 Push Jerk
Run 200m

*Run is recovery run, not fast pace.
*Aim to increment in weight from our recent 3PRess + 3Push Press + 3 Push Jerk

Photo: Nata has absolutely been smashing training on top of achieving so much in her career ambitions. Nata recently wrote, produced and starred in her own short film as part of her final assessment for her Master’s degree. We eagerly await your viewing. Photo courtesy of @grantwilliamsphotos.

“The Chief”
Five x 3 minute AMRAP of:
3 Power Cleans 60/40kg
6 Push-ups
9 Squats

Rest 1 minute between efforts

Compare to last time here

Photo: Natalia during our Masters & Apprentice comp. Thank you to @grantwilliamsphoto.