WODs

For time:
Run 800m
15 rounds of:
1 Power Snatch
2 Snatch Balance
3 OH Squats
Run 800m

*Pick a weight for the complex that allows you to move with fluency and quality.

A. 10 rounds of:
3 Front Squats
5-8 Box Jumps
*Not for time – keep moving as best as possible but don’t sacrifice weight on the bar to get the work done fast.
*Front Squats should be heavy but repeatable. Same weight across.
*Box Jumps should be rebounding and unbroken – pick a height that allows you to practice good movement.

B. 50-40-30-20-10 reps for time of:
Double-unders
Plank Hold (seconds)

With a constantly running clock:
At 0:00
10-8-6-4-2 reps of:
Strict Pull-up (chest to bar for advanced athletes)
Ring Dip
At 10:00
Five rounds of:
Run 200m
15 Toes to Bar
At 20.00
100 KB Swings 24/16kg
*Rx’d depends on finishing the first two sections within the allotted time (10 min).
*Your final score is when you finish the KB Swings.

EMOM for 5 min:
2-4-6-8-10 Deadlift
then…
10-8-6-4-2 reps of:
Thruster 60/40kg
Lateral Burpee
then…
10-8-6-4-2 Deadlift
*Use approx. 1RM Clean for the Deadlift with a limit of 100/65kg.
*Use the same barbell for both movements.

Nutrition: Well done to everybody who completed the Nutrition Challenge for the month of May. We will be following you up for a final consultation and to ask for feedback on the Challenge over the course of the week. Look out for a detailed summary of the challenge once we have had a chance to review everyone’s progress in the coming days.

Clash on the Coast: The first three of fifteen event released videos will be published on our YouTube channel and on our Facebook page today.  Start preparing your teams!

Today’s workout is a re-test from Tuesday, April 22nd. You can find your last results – here. Please do your best to come in for the re-test as it not only allows you to individually measure your progress but provides us with an opportunity to collect some valuable data with respect to how we program your training.

Perform the following challenges in any order:
3RM Front Squat
1RM Power Clean
2RM Push Press
1RM Weighted Pull-up/Chin-up
*There are no time limits on any of the challenges however you should aim to complete them all in within the session. Combine the Power Clean and Push Press to save time if you wish.

Check out our updated information on this years Clash on the Coast.

7.00am Partner/Team WOD (what we do will depend on how many turn up) come in and join the fun.

8.00am Something less fun.

Nutrition: For anyone who is struggling with which proteins to eat, please check out this link – Incomplete vs. Complete Proteins

AMRAP in 20 min of:
1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
5 Hang Power Cleans (choose own weight)

Score = total kg lifted.

A. EMOM for 12 min:
1 Press, 2 Push Press, 3 Push Jerk

B. 100 Evil Wheels.
*7 min cut off.

Six cycles for completion of:
Min 1. Run 200m
Min 2. 15 KB Swings 24/16kg
Min 3. 7 Deadlift 100/65kg
Min 4. 15 Thrusters 20/15kg
Min 5. 30 sec. Flexed arm Hang.
*Each exercise must be completed within the allotted time (1 min.) for rx’d.

For those of you who are keen to fast forward your progress, please check out our post – Individualised Programming.

A. Pick from one of the following:
1. 30 Muscle-ups for time.
2. EMOM for 10 (MU, Pull-up, Ring Row etc.), choose your own reps.
3. EMOM for 10 min. 1 x legless rope climb 15ft.
*Pick an option that works a weakness.

B. 8 x Tabata intervals of:
Burpee
Rest 30 sec.
Row (calories)
Rest 30 sec.
Burpee