WODs

A huge thank you to everyone who turned up to support our memorial WOD for Brendan Hurst!

Today’s workout is designed to be active recovery however if you missed the Hursty WOD or feel pretty good we can tweak this up to make it more challenging.

Four rounds:
0-2 min: 400m row
2-4 min: 20 x 10m Shuttle
4-6 min: 20 Abmat Sit-ups

“Hursty”
15 Rounds for time of:
Sprint 100m
7 Front squats 60/40kg
Sprint 100m
7 Burpee pulls (jump to a pull-up bar that is 30cm above standing reach)

Brendan “Hursty” Hurst was killed on the 15/07/07 while serving in Iraq as a civilian contractor training local police officers as a result of injuries sustained during an ambush on the outskirts of Bagdad.
Brendan had previously served as a Police Officer in the Queensland Police Force for over 15 years and was highly regarded and respected by his colleagues. Brendan was partner to Tanya and Father to Max. Sadly, Max was only a few weeks old when Brendan passed away. He is survived and will always be in the hearts of his partner, Tanya Cashin and Son Max Hurst.

*Please don’t forget that the Brendan Hurst Memorial WOD is on this Tuesday.

A. Dumbbell Shoulder Press 5 x 8
Pendlay Row 5 x 5
*Perform these movements as a superset.
*Hold the same weight across sets.

B. Each 30 seconds for 10 rounds: Max effort L-sit/hang

*Please note that our 8.00am session is cancelled today due to most of the regulars competing over the weekend. Good luck to everyone who is competing – go team!!!

EMOM for 20 min:
Choose one of the following rep schemes –
1-2-3
2-4-6
3-6-9
4-8-12
5-10-15
6-12-18
7-14-21
Applied to – Pull-up, Push-up, Squat.

Post rep scheme and rounds successfully completed to comments.

AMRAP in 20 minutes of:
100m Farmers Carry 2 x 24/16kg KB’s
100m Run
100m Overhead Carry 20/10kg Bumper
100m Run

A. Odds and evens for 7 rounds:
1. Deadlift, 7 reps (choose own weight)
2. Dips (choose own reps)
*Aim to maintain the same weight for the DL and reps for the dips across.

B. 25-20-15-10-5 reps of:
Push-ups
10 Good mornings
*Not for time.

AMRAP in 3 minutes:
2 Bar Muscle-up
8 Kettlebell Swings 24/16kg
32 Double-unders
*Rest 1 min. and repeat for a total of 5 cycles.
*Various Muscle-up scalings and substitutions will be provided.

A. Increment as far as possible in 12 minutes:
1 Front Squat
2 Front Squat
3 Front Squat
4 Front Squat
5 Front Squat
etc.
*Sets must be performed UB for rx’d.
*Bar is taken from the ground.
*Choose your own challenging load.

B. Three rounds for time of:
30 Wall Ball
15 Toes to Bar

Five rounds for completion:
Min. 1: 30 sec. Flexed Arm Hang
Min. 2: 15 Wall Ball 10/6kg
Min. 3: 10 x 10m Shuttle Run
Min. 4: 16 Lunge 24/16kg KB
Min. 5: 20 Strict Abmat Sit-ups
*Lunge is single arm overhead. Do 8 on one arm then switch for 8 on the other.

7.00am – Pick a benchmark workout from the following list:
Fran
Jackie
Helen
Karen

8.00am
0.00-10.00
21-15-9 reps of:
Front Squat 80/50kg
10.00-17.00
EMOM – 7 Burpee Box Jump Overs 30/24″
20.00…
30-20-10
Row (Cal.)
Wall Ball 10/6kg