The WOD's

beach cal

WOD: Wednesday

30 rounds for time of:
2 Deadlift 125/85kg
4 Burpees
6 Shuttle Run (10m)

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WOD: Tuesday

In 3 minutes:
Run 200m
21 Push Jerk 40/30kg
Max Toes to Bar

Rest 3 minutes.

In 3 minutes:
Run 200m
18 Push Jerk 50/35kg
Max Toes to Bar

Rest 3 minutes.

In 3 minutes:
Run 200m
15 Push Jerk 60/40kg
Max Toes to Bar

Rest 3 minutes.

In 3 minutes:
Run 200m
12 Push Jerk 70/45kg
Max Toes to Bar

danielle beach

WOD: Monday

A. Front Squat 7-7-7-7
*Bar is taken from the ground.

B. 10-1 reps for time of:
C2B Pull-ups
*Sets must be unbroken for rx’d.

1200px-Flag_of_Australia.svg

WOD: Friday

Beach Workout Today!

When: 7:30am
Where: Warana, Beach entrance 229 (click on post to see map)

Please bring a pair of thongs (you’ll need them for the workout).

Madi Muscle-ups

WOD: Thursday

*Don’t forget to put your name on the board if you’re coming for the BBQ on Australia Day. 21-15-9 reps for time of: Shoulder to Overhead 60/40kg Toes to Bar

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WOD: Wednesday

Five rounds for time of:
Run 400m
20 Slam Ball Cleans 12/9kg
12 Box Jump Overs 24/20″

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WOD: Tuesday

*Check out the post above regarding our plans for the Australia Day long weekend.

A. Choose one of the following:
EMOM x 10: Gymnastic Pull
5 x Max reps Gymnastic Pull
100 Pull-ups or 30 Muscle-ups for time.

B. Dumbbell Snatch:
1. 10 x 10
2. 5 x 20
3. 40-30-20-10
*Choose 1 option, alternate your efforts with a partner.

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WOD: Monday

For time:
15 Thrusters 40/30kg
15 Burpees (over the bar)
12 Thrusters 50/37.5kg
12 Burpees
9 Thrusters 60/42.5kg
9 Burpees
6 Thrusters 70/47.5
6 Burpees
3 Thrusters 80/55kg
3 Burpees
3 Thrusters 80/55kg
3 Burpees
3 Thrusters 80/55kg
3 Burpees
6 Thrusters 70/47.5kg
6 Burpees
9 Thrusters 60/42.5kg
9 Burpees
12 Thrusters 50/37.5kg
12 Burpees
15 Thrusters 40/30kg
15 Burpees

paleo

WOD: Saturday

7:00am
For time:
Run Loop (3km)
100 KB Swings
Run 200m (with slam ball)
100 Ball Slams 12/9kg
Run 200m (with slam ball)

8:00am
A. Handstand Push-up/Handstand Hold/Handstand Walk – Technique/Practice.

B. AMRAP in 14 min:
60 Calories
50 DB Snatch 22.5/15kg (15/10kg)
40 Wall Ball 9/6kg (9ft)
30 Deadlift 100/70kg (70/45kg)
20 Handstand Push-up (Hand Release Push-up)

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WOD: Friday

*A reminder that the Friday afternoon schedule is now 4-5pm and 5-6pm.

A. EMOM x 10:
1 Snatch (Power or Full)
*Increment weight as you go.

B. 10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Snatch 40/30kg
3 Bar Muscle-ups