WODs

For completion:
0-5 minutes: Run 860m
5-12 minutes (EMOM x 7)
‘X’ Toes to Bar
12-17 minutes: Run 860m
17-24 minutes (EMOM x 7)
‘X’ Gymnastic Pull
24-29 minutes: Run 860m

*Choose your own repetitions
*Gymnastic pull- aim for a minimum of 3 reps at a repeatable difficulty.
*Advanced athletes aim for more technical movement/unbroken efforts

Photo: Jesse hitting a new competition PB for weightlifting. 81kg snatch & 95kg Clean & Jerk =176kg total. Great work Jess!!

To allow us to best manage the class logistics- athletes & equipment please ensure you have booked in via Mindbody.


Partner workout
A1. AMRAP in 5 minutes:
10 Deadball over shoulder* 45/35kg
20 Overhead lunge (22.5/15kg) 10 left/10 right

A2. Row 1000m/900m

Rest 3 minutes between Part A & B

B1. AMRAP in 5 minutes:
10 Burpees over paralette
10 Wall Ball 10/6kg

B2. Echo 2500m/2250m

Partner 1 Starts on Part A1, Partner 2 starts on Part A2 then swap.

A. Snatch – Technique focus
Working with a partner
YGIG x 7 cycles (Light load)
1 Snatch + 2 Snatch Balance + 3 Overhead Squats

YGIG x 10 cycles (Moderate load)
Snatch (Alternate between Power Snatch/Squat Snatch)

YGIG x 7 cycles (Increase in load)
Snatch (Any style)

B. Partner workout:
For time:
50 Devils Press 22.5/15kg
*Share reps anyhow

Photo: Goody making gains 😁

For time:
Run 1.6km
50 Toes to bar
100 Russian Kettlebell Swings
50 Strict Sit-ups
Run 1.6km

or

Active recovery
Bike 20 minutes (just move)
Mobility 20 minutes
Sauna 15-20 minutes

Photo: A beautiful surprise visitor – Diego with baby Rebecca. Xo

A. Front Squats 10-10-10-10 (Bar taken from ground)

B. Two rounds for max reps:
2 minutes: Box Step-ups 20″/24″ 20kg/15kg
2 minutes: Burpees

Photo: Welcome back Adrian 🙂

Six rounds (24 minutes)
Minute 1: Run 180m
Minute 2: ‘X’ Strict gymnastic pull
Minute 3: Run 180m
Minute 4: 10 Strict Dumbbell Press *

*Choose a weight that allows for unbroken strict press.

Photo: Nata & Caitlin – Partner workout Saturday.

“The Chief”
Five, 3 minute AMRAPS of:
3 Power Cleans 60/40kg
6 Push-ups
9 Air Squats

Rest 1 minute after each AMRAP.
*Continuous count.
Compare to last time here

Photo: Celebrating love!! Congratulations to Dani A & Josh on their marriage (Thursday). Welcome to the family Josh. You already know how lucky you are to have such a beautiful lady by your side. Wishing you a lifetime of love, laughter and adventures together. xoxo

Please note due to numbers only the 7am session will run.

“Partner Workout”
For time:
“Fran”
21-15-9 reps for time:
Thrusters 42.5/30kg
Pull-ups

“Elizabeth”
21-15-9 reps for time:
Squat Cleans 60/42.5kg
Ring Dips

“Karen”
For time:
150 Wallball 9/6kg

“Diane”
21-15-9 reps for time:
Deadlift 100/70kg
Handstand Push-ups

*Share work anyhow. All equipment/weight changes are part of overall time.
*20 minute cut off.

*As always scaling options will be provided.

Photo: Welcome to Lachie K.

For time:
750m Row
50 Overhead Squats 20/15kg
1500m Echo
50 Push press
750m row
50 Front Rack Lunge

*Run 180m any time you break a set of barbell movement.

A. Bench press 5-5-5-5-5+ (WEEK 4of4)
*Increment weight from set 1 to 4. Hold weight across set 4-5 aiming for maximum repetitions on set 5.Aim to improve on previous results*Guide: If you achieved more than 8 repetitions on your final set last time aim to increase weight in set 4-5. B. For time:
200 single skip
2 minute sandbag bearhug hold
200 single skip
2 minute suitcase hold
200 single skip
2 minute overhead plate hold 20/15kg
200 single skip

C..Optional Run 3.2km or 2km

Photo: Nata – the perfect LSKD model. I love these photos from her recent LSKD photo shoot.