A. EMOM x 10:
3 Pull-ups
*Choose the most difficult standard you can maintain.

B. Three rounds for time of:
30 DB Deadlift 22.5/15kg
30 sec. Flexed Arm Hang

A. Push Press: 7 x 4
*All sets at approx. 80%

B. Two rounds for reps:
0-2 min. L-sit/Plank (accumulate)
2-4 min. Double-unders
*1 sec. = 1 Double-under.

“Hannah”
Three rounds for time of:
31 Wall Ball 9/6kg
19 Power Cleans 60/40kg
2 Burpee Box Jump Overs 24/20″
20 Kettlebell Swings 24/16kg

*Please note there is no 12pm Express session today.
Five rounds for time of:
Run 180m
15m Bear Crawl
Run 180m
20 Sit-ups
Run 180m
50 Double-unders

Photo: Deb is always up for any challenge thrown her way. Awesome work Deb!!! Photo courtesy of Grant Williams.

Five rounds for max reps:
DB Bench Press
Ring Row (Feet in line with hands)
*Perform as a superset with 2-3 min. rest between rounds.

Photo: This is how we roll Chris G. Courtesy of Grant Williams.

For time (with a partner):
60/50 Cal Bike (shared)
5 x 10 Hang Power Cleans (each) 60/40kg
5 x 7 Toes to Bar (each)
3 x 25 Deadlifts (each) 60/40kg
10 x 180m Run (alternating)

Photo:”Unknown & Unknowable” team 3. Courtesy of Grant Williams.

A. Back Squat 5-5-5-5-5
*Pyramid the load eg. 70-75-80-75-70%

B. 10-1 reps for time of:
Hand Release Push-up
*10m Walking Lunge between sets.

Photo: Courtesy of Grant Willams.

For time:
10 Shoulder Press 22.5/15kg
10 Strict Pull-ups
Run 360m
20 Push Press 22.5/15kg
20 C2B (kipping) Pull-ups
Run 360m
30 Push Jerk 22.5/15kg
30 Pull-ups
Run 360m
20 Push Press 22.5/15kg
20 C2B (kipping) Pull-ups
Run 360m
10 Shoulder Press 22.5/15kg
10 Strict Pull-ups
Run 360m

Photo: Saturday’s winning team “Unknown & Unknowable”. Thanks @Grant Williams

We got uncomfortable for a “FUN” morning of “Unknown & Unknowable”.

The morning consisted of multiple “Unknowns” – WODs, time duration’s, movements, etc. They were ready for anything we could throw at them!!!
Timings: Multiple elements within 2 hours.
WOD: Were announced as the morning progressed.
Teams: Various athletic abilities within each team- work together to get the best out of one another (designed to either make or break teams).

What an awesome morning with our community!!!
It was amazing to witness the team spirit – huge love and support among all levels of athlete. This made us sooo proud of our community.
Thank you to all those that participated.

A special mention of Grant Williams who used his morning to take/edit photos of the event.
We are looking forward to scheduling the next event- stay tuned!!!