With ANZAC Day in mind we are running a hero WOD “Murph”

8am- Rope climbing technique

“Murph”
Run 1.6km
100 Pull-ups
200 Push-ups
300 Squats
Run 1.6km

Complete as an individual, partner or team.
Options for participation will be provided at the box.

Please ensure you book in via Mindbody for all sessions.

#Open Gym: Rope climbing clinic- bring long socks.

Advance as far as possible in 12 minutes:
10 Snatch 47.5/30kg
10 Snatch 55/35kg
10 Snatch 62.5/40kg
10 Snatch 70/45kg
…

A. Bench Press
5 x 8-10 repetitions

B. For time:
100 Pull-ups
100 Burpees

*10 minute cut-off
* Partition repetitions anyhow
* Each repetition is worth 1 point.

Photo: Taz leading the Demolition Crew through their team chant. Sticking with the military theme all the way!!!

A. Spend 10 minutes working towards quality dumbbell overhead squats. B. Increment as far as possible in 10 minutes: 5 Dumbbell Snatch 22.5/15kg 15 Double-unders *Increment reps by 5/15 each round. Photo: Bec & Travis. Date day at the box- nothing better!!

Note: This session will be tight for time please know your numbers prior to turning up.

A. Back Squat (Week 2) (Calculate upon 90% of 1RM)
70% x 3
80% x 3
90% x 3+

B. Partner Workout
3 x 3 minute rounds:
2 x 1 minute max cal row
60 second flexed arm hang

Rest 2 minute

3 x 3 minute rounds:
2 x 1 minute max cal bike
60 second plank

* Each partner must complete 1 minute on rower/bike.
* Flexed arm hang and plank can be shared anyhow between the partners within the 3 minute round.

Photo: Christine. Welcome to Coastal- jumping straight into the mix for the Coastal IN-BOX Open. Great to have you on board.

A. Clean 3-3-3-3-3-3-3
*Increment in weight across sets.
* Sets are 3 x individual reps with a re-grip between. These are not intended to be touch & go.

B. For reps:
3 min: Toes to Bar
3 min: Push-ups
2 min: Toes to Bar
2 min: Push-ups
1 min: Toes to Bar
1 min: Push-ups

Photo: Henning. Participating in his first Open as part of the Demolition crew. Congratulations Henning on your participation, efforts and achievements throughout this time.

3 x 5 minutes rounds for max reps at each station:
0 – 2 min: Run 360m then double-unders
2-3 min: Dumbbell Snatch 22.5/15kg
3-4 min: Burpees
4-5 min: Dumbbell Thrusters 2 x 15kg, 2 x 10kg

Rest 5 minutes between rounds.

Five rounds for max repetitions:
Shoulder to Overhead 2/3, 3/4 BW
Pull-ups

*Rest as necessary between movements.

Photo: Sharni. Since returning Sharni has shown awesome commitment and positivity. That along with her coachability has seen her constant progression. Awesome work Sharni!!!

A. Back Squat (Calculated upon 90% 1RM) 65% x 5 75% x 5 85% x 5+ * *Complete the max reps at 85% B. Wall Ball 50-40-30 reps. *Rest 1 minute between sets. * Aim for unbroken sets. Photo: Leigh - Absolutely killing it during the Open. She is always prepared to give anything ago and keeps us laughing the whole way. She doesn't take herself to seriously and is always the first one to take the conversation to the gutter- just the way we like it!!!

For time:
2km Bike
20 Deadball Over Shoulder 45/30kg
1km Row
20 Deadball Over Shoulder 45/30kg
2km Run

Photo: Mike Greeff.
Stepping outside of your comfort zone (physically and mentally) in training prepares you to take on any challenge life can throw your way. Sharing the pain with friends makes the journey better!!!