WODs

Seven rounds for load:
7 Bench Press *
50m Deadball carry *
2 minute rest
*Choose heavy loads based upon a heavy set of 10 reps for Bench.
*Efforts should be unbroken for both bench and carry.

Warm-up: Technique focus – Snatch
3 Position Snatch – High Hang > Hang (above knee)> Ground + 3 Overhead Squats

A. Five cycles:
Power Snatch + Hang Squat Snatch + Overhead Squat
Build in load to maximum of 50/35kg, then maintain.

B. Work to a 1RM Snatch (Any style)

Photo: Mark & Bernie. Throw a game into the mix and watch men turn into little boys 😊 This is the best!!!

A. Deadlift 5-5-5-5-5
*Working on eggshells

B. AMRAP in 15 minutes:
5 Deadlift 100/70kg
10 Burpees over barbell
Run 100m

Photo: Danielle – one of my favourites. Thank you @GrantWilliamsPhotos

Aiming for minimum of 5 cycles:
In teams of 3, rotate through the following:
1. Front Rack Carry (barbell) 2 x 15m
2. Farmers Carry 4 x 15m
3. Sandbag/Deadball Carry (In Front of Body) 4 x 15m

*P1 completes all carries as a sprint effort. P2, P3 rest, then P2 completes all carries, P1, P3 rest.
* Goal is to choose weights that are heavy/repeatable for each movement (only resting while partners work).
* Mandatory put down at turn around for Front rack & Farmers carry.

Rest 1 minute between efforts

Five cycles:
Push-up>Single arm row (Left + Right)> Deadlift>Muscle Clean>Strict Press*
*Perform max rounds, incrementing the push-up by 1 rep on each round.

Rest as necessary between cycles

B. Optional
Run 3.2km or 2km
or
Mobility/Sauna

Photo: Our big boy Jesse hitting 105kg on Bench Press.

Two rounds:
AMRAP in 3 minutes:
Echo 8/6 calories
6 Toes to bar

Rest 1 minute

Two rounds:
AMRAP in 3 minutes:
Row 8/6 calories
3 Wall walks

Rest 1 minute

Two rounds:
AMRAP in 3 minutes:
Shuttle Run 8 x 10m
Squats x 18

Rest 1 minutes

*Start 2nd round where you finished on your 1st.
Score = total reps for each AMRAP + Grand Tally.

Photo: Ash continuing to move from strength to strength. Thank you @GrantWilliamsPhotos

A. 3 x Power Clean & Jerk *
*Build to a heavy load (touch & go) allowing you to establish your load for Part B.

B. “Gwen”
15-12-9 reps for load:
Clean & Jerks (unbroken)
Rest as needed between sets.

*Score is the single load used for all three unbroken sets.

Pick a single weight with which to complete all 3 rounds of the prescribed number of repetitions of Clean-and-Jerks, unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

The turnout for our “Day for Greggy” was incredible! This is a small representation of the love and respect our community has for this wonderful man. Thank you, Greggy, for leading an amazing workout and sharing your words of wisdom with us. You have so much to offer, and we are truly honored that you chose to share it with our community.

A. Back Squats 2-4-6-8-10
*Choose your own load and maintain across all sets

B. Every 2:30, for 5 rounds:
Run 180m
Max Burpee Pull-ups

*Run at 0-2:30, 5:00, 7:30,10:00minutes.

Photo: “Day for Greggy” What a turn out. Unfortunately I didn’t get a group photo 🙁