*Congratulations to Bodo and Brooke on the arrival of their baby girl!
EMOM x 5: 10 DB Snatch
EMOM x 10: 10-20-30m shuttle run
15.00-until you’re done
10-9-8-7-6-5-4-3-2-1 reps of:
Pull-ups (C2B for advanced athletes)
*DB weight will start at 10/20kg for women/men and advance by 2.5kg each minute.
Come in and see!
A huge thank you to everyone who turned up to support our memorial WOD for Brendan Hurst!
Today’s workout is designed to be active recovery however if you missed the Hursty WOD or feel pretty good we can tweak this up to make it more challenging.
0-2 min: 400m row
2-4 min: 20 x 10m Shuttle
4-6 min: 20 Abmat Sit-ups
15 Rounds for time of:
7 Front squats 60/40kg
7 Burpee pulls (jump to a pull-up bar that is 30cm above standing reach)
Brendan “Hursty” Hurst was killed on the 15/07/07 while serving in Iraq as a civilian contractor training local police officers as a result of injuries sustained during an ambush on the outskirts of Bagdad.
Brendan had previously served as a Police Officer in the Queensland Police Force for over 15 years and was highly regarded and respected by his colleagues. Brendan was partner to Tanya and Father to Max. Sadly, Max was only a few weeks old when Brendan passed away. He is survived and will always be in the hearts of his partner, Tanya Cashin and Son Max Hurst.
*Please note that our 8.00am session is cancelled today due to most of the regulars competing over the weekend. Good luck to everyone who is competing – go team!!!
EMOM for 20 min:
Choose one of the following rep schemes –
Applied to – Pull-up, Push-up, Squat.
Post rep scheme and rounds successfully completed to comments.
AMRAP in 20 minutes of:
100m Farmers Carry 2 x 24/16kg KB’s
100m Overhead Carry 20/10kg Bumper