Five rounds for max reps:
Dumbbell Push Press 22.5/15kg
Toes to Bar
*Perform as a superset with 2 min. rest between rounds.

Optional:
Work 30 sec. on/30 sec. off for 100/80 cal.
*Row or Airbike.

you

Three rounds for time of:
50 Air Squats
7 C2B Pull-ups
10 Hang Power Cleans 60/42.5kg

or

Three rounds for time of:
50 Pistols
7 Bar Muscle-ups
10 Hang Power Cleans 80/55kg

*Remember, harder is not necessarily better – pick the option that allows you to attack the workout with intensity and mostly unbroken efforts.

Due to the public holiday normal sessions will not run today.

Join us for a WOD or Open Gym at 3:30-4:30pm.

Hope to see you there!!!

Grab a friend and join us for a “FUN” partnered workout.

See you there!!!!

Five Super-sets:
Back Rack Lunge 8-10 (per leg)
Push-ups (own reps/maintain across)

Optional:
10 x 10 Dumbbell Snatch
*Work with a partner 1:1.

AMRAP in 20 minutes:
Air Bike 50/40 Cal.
Row 1000/800m
Run 1680m
Max. Double-unders

A. Pull-up 7 x 3
*Use the hardest/heaviest version you can maintain.

B. AMRAP in 10 minutes:
10 Dumbbell Deadlifts 22.5/15kg
10 Knees to Elbows

15-13-11-9-7-5 reps for time of:
Hang Power Clean
Burpee (over the bar)
*Run 180m after each round.
*Choose a load that allows for mostly unbroken efforts.

Four rounds for time of:
20 Dumbbell Push Press 22.5/15kg
50 Air Squats
Plank Hold
*Plank Hold equal to Squat time.

Stu

For time:
30 Overhead Squats 50/35kg
30 Bar Muscle-ups
30 Thrusters 50/35kg
*Various scaling options will be on offer!