*Reminder: “12 Days of Christmas” WOD will be on all sessions Friday. Presentations and a beverages from 6pm. Hope to see you all there.

A. EMOM x 4 minutes:
3 Jerks
Rest 1 minute
EMOM x 4 minutes:
2 Jerks
Rest 1 minute
EMOM x 7 minutes
1 Jerk

*Jerk can be either Push Jerk or Split Jerk.

B. Choose one of the following options, keeping in mind the “12 Days of Christmas” WOD is on Friday.

Optional: ROMWOD

Option 2: 100cal for time:
Choose bike, row or ski erg.

Photo: Mel. Could not have been prouder of this lady stepping it up to RXD on Wednesday WOD. Sooooo good!!!!

For Time: Run 800m, the Seven rounds of: 12 Single arm Kettlebell deadlifts (right hand) 10 Single arm Russian Kettlebell swings (right hand) 8 Single arm Overhead Lunge (right hand) 12 Single arm Kettlebell deadlifts (left hand) 10 Single arm Russian Kettlebell swings (left hand) 8 Single arm Overhead Lunge (left hand)

Photo: Congratulations to this amazing women – Nata. Being part of your life journey has been awesome. We know you are going to be shine in where ever life takes you!!!

A. Muscle Snatch +
Hang Power Snatch +
Hang Squat Snatch +
Overhead Squat

B. Tabata for max cal (8 rounds 20sec on/10sec off):
Bike
Rest 1 minute
Row

A huge thank you to everyone for an awesome Saturday afternoon/night. Special mention of Barb, Mel and Olivia for doing all of the behind the scene work so we can just have fun.

30 minute incrementing ladder of:
Cindy rounds (1-2-3-4…) *
Run 180m

*1 round of Cindy=
5 Pull-ups
10 Push-ups
15 Squats

*Complete 1 round of Cindy, run 180m, then 2 rounds of Cindy, run 180m, 3 rounds of Cindy….

*Strict Pull-ups for advanced athletes.

Photo: Congratulations to our best dressed: 80’s exercise- Russ & Kim. This photo doesn’t do Russ’s shorts justice ;D

Time to get Strong!!

A. For load:
15m Front Rack Carry
15 minutes 5-7 heavy efforts

B. For load:
2 x 15m Farmers Carry
15 minutes 5-7 heavy efforts

Photo: Some 80s exercise inspiration for the men. We look forward to celebrating with you all tonight.

AMRAP in 20 minutes:
2 Bar Muscle-ups
3 Chest to Bar Pull-ups
4 Pull-ups
50 Double-unders
Rest 1 minute.

Option B:
AMRAP in 20 minutes:
2 Chest to Bar Pull-ups
4 Pull-ups
50 Double-unders
Rest 1 minute.

Option C:
AMRAP in 20 minutes:
6 Pull-ups
50 Double-unders
Rest 1 minute.

Photo: Some 80s exercise inspiration for Saturday night!!! Be ready to razzle and dazzle!!!

For time:
30 Overhead Lunge 50/35kg
20 Toes to Bar
Run 560m
40 Front rack Lunge 50/35kg
20 Toes to Bar
Run 560m
50 Back Rack Lunge 50/35kg
20 Toes to Bar
Run 560m

Photo: A shout out to one of our beautiful Mumma’s to be – Sally. We are so happy to be able to share such a special time with you. You amaze me everyday 😀

AMRAP in 20 minutes:
10 Deadball Over the Shoulder (ea.)
10 Cal Row (ea.)
50m Dumbbell Overhead Carry (ea.)
10 Cal Bike (ea.)
*This is a partnered workout where each partner will perform the reps in a you go, I go format.

A. 12 minutes to build up in weight:
Dumbbell Hang Power Snatch + Overhead Squat (3 reps per side) *
*Each rep is completed as Hang power snatch + OHS (3 x left side, then right side)
*Build in load

B. Back Squat 1RM (TEST TIME!!! Whooo hoooo!!!)
Let’s see what difference the progression has been making.

May the strength and with you!!!