WODs

A Warm-up is Not Just a Warm-up

A. Alternate 1. & 2. on the minute for 7 rounds:
1. Snatch Pull + Hang Power Snatch + 3 Overhead Squat
2. Ring Dips
*Choose your own weight and reps.
*Aim to maintain weight and reps across all rounds.
*Feel free to Muscle-up into the Ring Dips for added challenge.

B. AMRAP in 8 minutes of:
7 Toes to Bar
14 Box Jumps 24/20″

Are you a Cherry Picker?

For time:
Run 800m
50 Thrusters 20/15kg
Run 800m
35 Thrusters 40/30kg
Run 800m
20 Thrusters 60/40kg
*25 min cut off.
*One barbell – weight changes are part of the workout.

8 rounds of:
Min. 1: 15 KB/DB Swings
Min. 2: 10 x 10m Shuttle Run
Min. 3: Row 200/180m
*KB/DB Swings are Russian – pick a challenging weight that lets you hold UB sets.
*Rx’d is based on completing each element within the allotted time and maintaining UB KB/DB swings.

*Update – The crew from Mass Nutrition Mooloolaba will be at the gym this afternoon prior to the 5.00pm class for taste tests of their products and to answer any supplementation questions you may have.

Five rounds for max. reps of:
Shoulder Press (use about 75% of 1RM)
Pull-ups (strict)
*Rest 3 min. between rounds.

Sorry for the late post!

Training is on as per normal at 7.00 & 8.00am.  See you there.

*Reminder – rego is now open for Clash on the Coast.

*Today is your last chance to order jumpers/weight belts/knee sleeves.  Feel free to give us a call if you’re not coming into the gym.

*Registration opens for Clash on the Coast today (mid morning).

EMOM for 7 minutes:
7 Goblet Squats (use a heavy DB or KB)
*Then, as soon as you finish the last set of Goblet Squats
Five rounds of:
Run 200m
10 Burpee Pull-ups
25 Squats
*Use a bar that is just outside standing reach for the Burpee Pull-ups.

Score = load/time.

A. Build up to a heavy Clean & Jerk (15 minutes).

B. 5-10-15-20 reps Clean & Jerk.
*Pick your own load for each set.
*Reps must be touch and go.
*Rest 3 minutes between sets.

Photo: Well done to Kelly for getting her first Toes to Bar.

Today is the final re-test from our initial tests we performed in April. Please come along today to compare to your last scores, or to set bench mark to compare to in the future.
Your previous results can be found – here.

Perform the following challenges in any order:
– Toes to Bar: Max reps 90 seconds
– Box Jumps: Max reps 90 seconds (24/20″ box)
– Double-unders: Max reps 90 seconds
– Farmers Carry: Max unbroken distance carried (20/10kg weight plate pinch grip)
– Chest to Bar Pull-ups: Max reps 90 seconds
– Hand Release Push-ups: Max reps 90 seconds
– 10m Shuttle Run: Max distance in 60 seconds (3 point contact at each turn)

Seven, 90 second rounds:
10 Deadlift 40/30kg
10 Lateral Burpees
Max rep. UB Thursters 40/30kg
*Thrusters finish at the end of the round or when you break.
*Rest 90 seconds between rounds.

Our normal session times are cancelled today due to the Queen’s birthday public holiday.  However, we will be running an Open Gym session between 3:00-4:30pm.