WODs

Clean & Jerk Technique
EMOM x 4 minutes:
1 Clean & Jerk every 20seconds * Light load- maintain across
Rest 1 minute
EMOM x 4 minutes:
1 Clean & Jerk every 30 seconds * Moderate load- maintain across
Rest 1 minute
EMOM x 10 minutes:
1 Clean & Jerk *
*Build in load to a heavy single.

Note: Clean and Jerk any style (Power or Squat) (Push Jerk or Split Jerk). Use the first two EMOMs as a progressive warm-up and move well. Practice movements that will allow you to go as heavy as possible in the later EMOM.

AMRAP in 18 minutes:
6 Rounds:
5 Pull-ups
10 Push-ups
20 Lunge (Alternating)

6 Rounds:
4 Strict Pull-ups
8 Dips
16 Goblet Lunges (22.5/15kg)

Max Rounds:
3 Bar Muscle-ups
6 Strict HSPU
12 One legged squats (alternating)

Photo: Congratulations to our Kokoda Challenge Crew – stepping outside of your comfort zone and into a new challenge. We are so proud!!!

Best of luck to our crew completing the Kokoda Challenge over the weekend: Greggy, Mel, Fran & Stacy.

Partner workout
For time (Share work anyhow):
50 Burpee Box Get Overs 24″/20″
50 Deadball/sandbag over shoulder 45/35kg
560m Run (together)
40 Burpee Box Get Overs 24″/20″
40 Deadball/sandbag over shoulder 45/35kg
560m Run (together)
30 Burpee Box Get Overs 24″/20″
30 Deadball/sandbag over shoulder 45/35kg
560m Run (together)

A. Snatch balance 3-2-1

B. 5 rounds for time of:
6 overhead squats
12 deadlift
Same load for both movements.

A. Bent over row 4 X 8-10 reps

B. EMOM X 10 minutes:
Strict pull-ups + Double-unders *
*Choose your own reps for both movements. Both movements to be completed in the same minute. Eg. 4 strict pull + 25 double-unders.

AI Bernie - not as good as the real life super hero - but still pretty awesome.

A. For time:
15-12-9-6 reps
Push Press
Run 400m

*Choose a load that allows for a challenging but unbroken first set.

EMOM x 21 minutes:
Minute 1: 7 Front Squats *
Minute 2: 15 Russian Kettlebell Swings 32/24kg
Minute 3: 12 Toes to bar

* Choose a heavy/repeatable weight with the goal of unbroken efforts.

Photo: A huge shout out to Ash who consistently works his weaknesses and puts in the hard work. Ash you truly are an inspiration. Your dramatic improvements are a direct reflection of your efforts. We can’t wait to see what you can achieve.

A. Warm-up. For quality position (Incrementing in load):
Three rounds:
Z-Press 6-8 reps
Dumbbell Front Squats x 8

B. Four cycles for max reps:
In 2:30 minutes:
Run 200m,
In remaining time:
Dumbbell Deadlift x 8 (2 x 22.5/15kg)
Dumbbell Hang Squat Clean x 6
Dumbbell Shoulder to Overhead x 4

Rest 1:30minute between cycles.
*Start each cycle at Deadlift.
*Score = total repetitions

Photo: Competition is always high on the agenda – our crew love taking dress-up to the next level!!! Michael & Penny (Team Net Ninja’s)

Partner workout
For time:
Run 1000m
150 Wallball 9/6kg
150 Dumbbell Snatch 22.5/15kg
Run 1000m

*Advanced athlete – 25 rep change over
*All others share work anyhow.

Photo: Our WINTER ATTENDANCE CHALLENGE – Let’s lift the energy and keep the fire burning this winter. Who’s in?!