The WOD's

WOD: Tuesday

A. Work to a 3RM Push Jerk.

B. EMOM x 10:
3 S2OH @ 60-70% of your 3RM (bar taken from ground)
Max rep lateral burpees (over the barbell)

WOD: Monday

AMRAP in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
3 Snatch
*Your score for this workout is total load lifted. You only get three attempts at the snatch per round of pull-ups, push-ups and squats i.e. if you miss a snatch you cannot re-do it.

WOD: Saturday

Run 1200m
400m Odd Object Carry (sandbag, weight-plate etc.)
Run 1200m
*You should not be able to run during your odd object carry.
*Feel free to do this in pairs and perform a fireman’s carry for your odd object carry.

For time:
30 Deadlifts 85/60kg
30 Toes to Bar
20 Deadlifts
20 Toes to Bar
10 Deadlifts
10 Toes to Bar

Rest until well recovered, and then….

For time:
15 Thrusters 60/40kg
30 Chest-to-Bar Pull-Ups
10 Thrusters 70/47.5kg
20 Chest-to-Bar Pull-Ups
5 Thrusters 80/55kg
10 Chest-to-Bar Pull-Ups

WOD: Friday

Well done to Renee for hitting this 70kg Snatch.

For total time:
21-15-9 reps of:
Wall Ball 10/6kg
Toes to Bar

Rest 3 min:

21-15-9 reps of:
Kettlebell Swings 24/16kg
Box Jump 24/20″

Rest 3 min:

21-15-9 reps of:
Burpees (jump & touch)
3 x Double-unders

WOD: Thursday

With the hot weather at the moment, please remember to bring your towels to every training session.

A. 1RM Snatch

B. 1RM Clean & Jerk

We will be running this session like a weight lifting competition. Three attempts at each lift (after a warm-up) – no press outs.

WOD: Wednesday

ARMAP in 25 min. of:
Run 400m (with medball 10/6kg)
10 Pull-ups
20 Push-ups

WOD: Tuesday

A. Pause Front Squat + Front Squat
*Work to a max for the day.
*Pause in the bottom of the 1st rep for 3 seconds.

B. Three rounds (each for time) of:
25 Jump Squats (touch a target 30cm above your standing reach with both hands)
25 Russian Swings (heavy)
25 Box Jumps (tall)
*rest 60 sec. between rounds.

WOD: Monday

The winner of Octobers attendance challenge will be drawn tomorrow. Who will it be!

Five rounds:
15 Deadlift 40/30kg
30 Lateral Jumps (over barbell)
Max reps Clean & Jerk 40/30kg
*Each round is 90 sec.
*Rest 90 sec. between rounds.
*Score = total C & J.

WOD: Saturday

7.00am – Something fun with Marie!

8.00am – Something less fun with Marie!

WOD: Friday

Who will be the strongest? The Coastal Total

*Good luck to Sam Carlson for the Pan Pacific’s Masters competition.

A. Work to a 1RM Jerk (any style)

B. Partner WOD
AMRAP in 10 min:
Burpee Box Jump Over
*One partner must be in the chin over the bar (flexed arm hang) while the other performs the BBJO.  Swap as many times as you like.