The WOD's

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WOD: Wednesday

With a constantly running clock:
At 0:00
10-8-6-4-2 reps of:
Strict Pull-up (chest to bar for advanced athletes)
Ring Dip
At 10:00
Five rounds of:
Run 200m
15 Toes to Bar
At 20.00
100 KB Swings 24/16kg
*Rx’d depends on finishing the first two sections within the allotted time (10 min).
*Your final score is when you finish the KB Swings.

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WOD: Tuesday

EMOM for 5 min:
2-4-6-8-10 Deadlift
then…
10-8-6-4-2 reps of:
Thruster 60/40kg
Lateral Burpee
then…
10-8-6-4-2 Deadlift
*Use approx. 1RM Clean for the Deadlift with a limit of 100/65kg.
*Use the same barbell for both movements.

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WOD: Monday

Nutrition: Well done to everybody who completed the Nutrition Challenge for the month of May. We will be following you up for a final consultation and to ask for feedback on the Challenge over the course of the week. Look out for a detailed summary of the challenge once we have had a chance to review everyone’s progress in the coming days.

Clash on the Coast: The first three of fifteen event released videos will be published on our YouTube channel and on our Facebook page today.  Start preparing your teams!

Today’s workout is a re-test from Tuesday, April 22nd. You can find your last results – here. Please do your best to come in for the re-test as it not only allows you to individually measure your progress but provides us with an opportunity to collect some valuable data with respect to how we program your training.

Perform the following challenges in any order:
3RM Front Squat
1RM Power Clean
2RM Push Press
1RM Weighted Pull-up/Chin-up
*There are no time limits on any of the challenges however you should aim to complete them all in within the session. Combine the Power Clean and Push Press to save time if you wish.

Clash on the Coast

WOD: Saturday

Check out our updated information on this years Clash on the Coast.

7.00am Partner/Team WOD (what we do will depend on how many turn up) come in and join the fun.

8.00am Something less fun.

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WOD: Friday

Nutrition: For anyone who is struggling with which proteins to eat, please check out this link – Incomplete vs. Complete Proteins

AMRAP in 20 min of:
1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
5 Hang Power Cleans (choose own weight)

Score = total kg lifted.

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WOD: Thursday

A. EMOM for 12 min:
1 Press, 2 Push Press, 3 Push Jerk

B. 100 Evil Wheels.
*7 min cut off.

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WOD: Wednesday

Six cycles for completion of:
Min 1. Run 200m
Min 2. 15 KB Swings 24/16kg
Min 3. 7 Deadlift 100/65kg
Min 4. 15 Thrusters 20/15kg
Min 5. 30 sec. Flexed arm Hang.
*Each exercise must be completed within the allotted time (1 min.) for rx’d.

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WOD: Tuesday

For those of you who are keen to fast forward your progress, please check out our post – Individualised Programming.

A. Pick from one of the following:
1. 30 Muscle-ups for time.
2. EMOM for 10 (MU, Pull-up, Ring Row etc.), choose your own reps.
3. EMOM for 10 min. 1 x legless rope climb 15ft.
*Pick an option that works a weakness.

B. 8 x Tabata intervals of:
Burpee
Rest 30 sec.
Row (calories)
Rest 30 sec.
Burpee


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WOD: Monday

Nutrition: Last week of the challenge! Let’s make this the best week so far and see how good you can feel when your nutrition and training are both moving in the right direction.

Partner WOD
For load and time:
10-8-6-4-2-4-8-6-10 Front Squats
Run 200m
*Increase the load for each round up until the round of 2 reps and then decrease the load back through the same weights until the round of 10 reps. For example one partner will start with ten squats while the other runs. Once both partners have completed 10 squats and the run the weight is increased for the round of 8 and so on…
*Front Squat is taken from the deck.

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WOD: Saturday

7.00am
Choose from ONE of the following benchmark workouts:

Helen
Three rounds for time of:
Run 400m
21 KB Swings 24/16kg
12 Pull-ups
*16 minute cut off.

Lynne
Five rounds for reps of:
Bodyweight Bench Press
Pull-ups
*Move straight from the bench to the pull-ups and rest between rounds.

Nancy
Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg

8.00am
A. Work to a heavy hang clean (12 min)
B. Two rounds for time of:
Row 1000m
25 Pistols
15 Hang Power Clean (use about 80% of Part A.)
17 minute cut off.