Five rounds of:
Seated strict dumbbell press 8-10 reps
Pull-ups 8-10 reps

* Choose weight and pull movement (add weight if necessary) to allow you to remain inside the 8-10 repetitions for each movement.
* Rest as necessary between movements.

We are excited to have Gillian coaching at 9:15am and the pm sessions on Tuesday’s and Friday’s. Welcome on board Gill!!

Three rounds for time of:
25 Burpees
50 Wallball 9/6kg
150 Double-unders

Photo: Chloe’s ANZAC Day was made meeting Kara web during 2-up.

Reminder we are closed Monday for the ANZAC Day public holiday.

With ANZAC Day in mind we are running a hero WOD “Murph”

8am- Rope climbing technique

“Murph”
Run 1.6km
100 Pull-ups
200 Push-ups
300 Squats
Run 1.6km

Complete as an individual, partner or team.
Options for participation will be provided at the box.

Please ensure you book in via Mindbody for all sessions.

#Open Gym: Rope climbing clinic- bring long socks.

Advance as far as possible in 12 minutes:
10 Snatch 47.5/30kg
10 Snatch 55/35kg
10 Snatch 62.5/40kg
10 Snatch 70/45kg
…

A. Bench Press
5 x 8-10 repetitions

B. For time:
100 Pull-ups
100 Burpees

*10 minute cut-off
* Partition repetitions anyhow
* Each repetition is worth 1 point.

Photo: Taz leading the Demolition Crew through their team chant. Sticking with the military theme all the way!!!

A. Spend 10 minutes working towards quality dumbbell overhead squats. B. Increment as far as possible in 10 minutes: 5 Dumbbell Snatch 22.5/15kg 15 Double-unders *Increment reps by 5/15 each round. Photo: Bec & Travis. Date day at the box- nothing better!!

Note: This session will be tight for time please know your numbers prior to turning up.

A. Back Squat (Week 2) (Calculate upon 90% of 1RM)
70% x 3
80% x 3
90% x 3+

B. Partner Workout
3 x 3 minute rounds:
2 x 1 minute max cal row
60 second flexed arm hang

Rest 2 minute

3 x 3 minute rounds:
2 x 1 minute max cal bike
60 second plank

* Each partner must complete 1 minute on rower/bike.
* Flexed arm hang and plank can be shared anyhow between the partners within the 3 minute round.

Photo: Christine. Welcome to Coastal- jumping straight into the mix for the Coastal IN-BOX Open. Great to have you on board.

A. Clean 3-3-3-3-3-3-3
*Increment in weight across sets.
* Sets are 3 x individual reps with a re-grip between. These are not intended to be touch & go.

B. For reps:
3 min: Toes to Bar
3 min: Push-ups
2 min: Toes to Bar
2 min: Push-ups
1 min: Toes to Bar
1 min: Push-ups

Photo: Henning. Participating in his first Open as part of the Demolition crew. Congratulations Henning on your participation, efforts and achievements throughout this time.

3 x 5 minutes rounds for max reps at each station:
0 – 2 min: Run 360m then double-unders
2-3 min: Dumbbell Snatch 22.5/15kg
3-4 min: Burpees
4-5 min: Dumbbell Thrusters 2 x 15kg, 2 x 10kg

Rest 5 minutes between rounds.