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

Compare last results here

Partner Workout:
AMRAP in 20 minutes:
50 cal air bike (50 stroke change over)
100 Cal Row (25 stroke change over)
20 x 180m Run (Alternating)
*Alternate with your partner on each activity until all calories have been completed. 

Photo: Blake D making significant improvement by focusing on higher attendance and quality of movement. Keep up the great work!!

A. Squat Cleans
* Technique focus on speed and depth under the bar.

B. Four rounds for time of:
30 Lunges 20/15kg
15 Toes to bar

Photo: An hour of exercise in the sunshine and fresh air can make all the difference.

A. Five sets for max reps:
Dips (Ring dips or box dips)
Superset with 60 second plank

B. Advanced for 10 minutes:
10 Dumbbell Snatch 22.5/15kg
10 Burpees
(Increase by 10 Dumbbell Snatch each round).

Photo: Kyra. It is always great to have her positivity in the box.

“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups

Weekly challenge-
For time: 1000m row
*Grant is currently holding the in house record (3.31).

Photo: Mick W. It is amazing being a part of individual health and fitness journey’s. Mick has established good foundational habits – frequency and consistency of training which is the beginning of great things. Keep it going – this is life changing!!

Come and join us for a beach WOD at 7:30am.

Full details here

A. Toes to bar technique development
EMOM X 10 minutes:
1 kip + 1 knees to elbow + 1 toes to bar
*Above is an example, various versions of this theme will be given on an individual basis.

B. Six efforts on a 2:30 minute cycle:
360m run

Photo: Josh going for a personal best clean with his support crew in check. Awesome work!!

EMOM X 4
3 X Muscle Clean (1 every 20 seconds)
*Maintain weight
Rest 1 minute
EMOM X 4
2 X Power Clean (1 every 30 seconds)
* Maintain weight
Rest 1 minute
EMOM X 10
1 X Clean (Any style).
*Climb in weight.

Photo: Marcus. Welcome to our crew. Great to have you with us.

For time:
Bike 1000m
50 Alternating Lunges 20/15kg plate
75 Wall ball 9/6kg
50 Box Step overs 20" 22.5/15kg X 1
Row 1000m

Photo: Paula. So proud of this lady. She has worked so hard and sacrificed to achieve her dream of becoming a police officer. She has now graduated and we couldn’t be happier to have her positivity back in the box.

Advance as far as possible in 20 minutes:
Run 180m
10 Dumbbell Push Press 22.5/15kg
5 Pull-ups
*Add 5 pull-ups per round

Photo: Socially distanced archway in celebration of Lloyd finishing the WOD. What a way to finish!!!