The WOD's

WOD: Friday

10 Sets:
3 Bent Over Row
*Perform with a x131 tempo.
*Superset set odd numbered sets with 5 Seated Shoulder Press.

Optional Finisher:
Tabata Row for distance.

WOD: Thursday

A. 1RM Front Squat
*This result will serve as a benchmark to compare against after our next strength cycle.

B. Ascend as far as possible in 12 minutes:
3 Thrusters 40/30kg
3 Burpees (over the barbell)
*Increase by 3 reps per movement per round.

WOD: Wednesday

*A huge congratulations to Scott and his family on the safe arrival of their baby boy Ethan.

AMRAP in 25 minutes:
100 Skip
30m Bear Crawl
10 x Shuttle 20m

WOD: Tuesday

A. Overhead Squat:
10 min. to build to a heavy set of 5.

B. Snatch Balance
10 min. to build to a heavy set of 3.

C. High Hang Snatch
10 min. to build to a heavy single.

WOD: Monday

*Time to wipe the old records board clean and set some new records for the new gym. Here is your first challenge.

“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Various scaling options will be provided.

*Please note that we are back to our full timetable this week for all sessions.

WOD: Saturday

7:00am
For time:
10 Strict Pull-ups
50 Overhead Lunges 20/15kg
20 Shuttle Run 20m
40m Bear Crawl
100 Double-unders
40m Bear Crawl
20 Shuttle Run 20m
50 Overhead Lunges
10 Strict Pull-ups

8.00am
Five rounds, each for time of:
Row 500m
40m Yoke Walk
10 Burpee Box Jump-overs 30/24″
*Rest between rounds.

WOD: Friday

*Please note that Circuit is not on today.

A. 1RM Deadlift

B. 10-1 reps for time of:
Deadlift (50% of part A.)
Burpee (over the bar)
*10 min. cut off.

WOD: Thursday

Seven rounds for load of:
1 Shoulder Press
3 Push Press
5 Push Jerk
*Build over the course of the rounds to find your max.

WOD: Wednesday

*Don’t forget to get your order in for your “Hursty” shirt so you can show your support at the upcoming Brendan Hurst memorial workout on 15th July.

*Please note that there is no Circuit class today as we still have tradesmen working in the building and can’t have children nearby.

A. 4 x 8 Bent Over Row
*Build across the sets.

B. EMOM x 12:
1. 30 sec. Evil Wheels
2. 20m Broad Jump

WOD: Tuesday

*Please note that ALL of our normal sessions are running today at our new location 5 Technology Drive, Warana.

A. 1RM Back Squat

B. 1RM Bench Press
*Last week was the completion of our 12 week Back Squat, Bench Press and Deadlift cycle – time to see how much strength you’ve gained!

*Well done to Renee who came 2nd in her weight division in the QLD Weightlifting Championships on Sunday!!!