The WOD's

WOD: Friday

*Please don’t forget that validation for 14.5 start at 4.00pm and will go through until we’re done.  Also please don’t forget to dress up for the chance to win some great prizes and to support our Kokoda crew – it should be a good fun night.  Further validations will happen between 7-9am on Saturday however we will not be running the Sunday afternoon session this week.  If you can’t make the Friday or Saturday (for a good reason), please let us know and we’ll do our best to get you validated on Monday or Tuesday morning.

A. Overhead Squat 5-5-5-5-5

B. Front Squat 3-3-3-3-3

C. Back Squat 1-1-1-1-1

Tips: Work to a starting weight on the overhead squat and then use strictly five sets to build to a 5RM.  Once you have performed five sets on the OHS, move to the front squat and use strictly 5 sets to build to a 3RM repeat the process for the back squat.  You should be able to increase the weight on each of the fifteen sets.

WOD: Thursday

*Men’s training singlets are back in stock – please see Chris or Marie if you would like one.

7 x 90 second rounds:
5 Deadlift @ 1RM Clean (see video)
10 Lateral Burpees (see video)
Max reps Step-up 20″ (1 step = 1 rep)
*Rest 90 seconds between rounds.
*Perform a 30 second plank during your rest.
*Each DL must be re-gripped and dumped reps don’t count.
*Score = weight/total step-ups.

WOD: Wednesday

Five rounds of:
DB Bench Press 8-10 reps
Row 500m
*Rest as necessary between exercises.

Tips: The aim of today’s workout is to pick a challenging but repeatable weight on the bench that ideally sits between 8-10 reps in each round. Don’t freak out if your numbers drop a rep or two below this as you fatigue but try to be pretty close to this guide. Remember to keep those elbows tucked in a fashion that is complementary to our other pushing movements (push up, ring dip, HSPU, shoulder press etc.)
For the row – this is a volume day where the aim is to work hard but not to have any greater variation in time than 10 seconds from fastest to slowest row. This doesn’t mean that you should be cruising, but you should also refrain from going all out unless you have extremely good rowing ability.

WOD: Tuesday

*Please don’t forget to submit your score for 14.4 by 10.00am Tuesday.

20 minutes to complete:
21-15-9 reps for time of:
Shoulder to Overhead 50/35kg
21-15-9 reps for time of:
Hang Power Clean 50/35kg
Burpee (see tutorial video)

*Rest as much as you like between workouts however the second couplet must be completed inside the 20 minute cap for rx’d. Your score is total work time.

Thanks to Knight Photography for the photo.

WOD: Monday

A. Work to a max for the day of: Front Squats – 3 reps.

B. Five rounds for time of:
10 Front Squats 60/40kg
20 Lateral Jumps
*Bar is taken from the ground.

Tips: Elbows, elbows, elbows. If elbows are up, chest it up, torso is upright, weight is on heels – all is good. Descend into the squat with control and as you exit, imagine that you have ropes tied to the tips of your elbows and you’re being pulled out of the squat elbows first.

Rest Day or Open WOD 14.4

Please remember that we are validating 14.4 between 2-4pm today.  Please come on in and show your support.

Don’t forget your raffle tickets for 3 x $50 meat tray being drawn today.  $2 each or 3 for $5 with all proceeds going to the Kokoda Team.  A HUGE THANKYOU to Brenden and Lance from Nautical Roofing for their kind donation and support of our team.

Check out Knight Photography for some great Open photos  Thanks Kai.



WOD: Saturday

Validations for 14.4 will be happening between 7-9am today.  Please feel welcome to come in and do the workout unofficially if you are not registered for the Open.

Check out our Tips and Strategy for 14.4 – here.

WOD: Friday

A. Work to a max for the day of:
1 Power Snatch + 2 BTN Push Press + 3 Overhead Squat.

B. Opposing Ladder:
Overhead Squat (use Part A as a guide for load)
Lateral Burpees
*Start with 10 OH Squats and 1 Burpee and reduce/add reps to the OH Squat and Burpee until you get to 1 OH Squat and 10 Lateral Burpees.
*10 minute cut off.

WOD: Thursday

*Feel free to come in and work mobility if you are resting for 14.4.
*Check out our newest instructional video “The Jerk Store“.

4 x 3 minute rounds:
Run 400m
Max UB reps (1. Pull-ups 2. Push-ups 3. Grasshoppers 4. Squats)
Rest 1 minute between rounds.




WOD: Wednesday

A. Work to a 3 position power clean (ground, knee, mid thigh)
*Rep must be linked.

B. Alternate exercises on the minute for 5 rounds:
min 1: 2 cycles – 3 position clean (use around 80-90% of part A.)
min 2: 30 seconds – 3 stage toes to bar (swing, knees to elbows, full movement) (see video)