A. Turkish Get-ups
Build in weight across 7-10 sets.

B. Five rounds for time of:
15 Toes to Bar
10 Shuttle Run 10m

100 Thrusters for time/load.
*5 Burpees at the start of each minute.
*20 minute time cap.
Note: This workout is based off a hero workout called “Kalsu” where the load is prescribed at 135/95lbs. As a guide, I would recommend a load that you can do around 15 UB reps to make this a survivable experience! Chris.

Photo: Thanks to Tom_Bennet_Photo. Our kids class learning the traffic light system for nutrition.

Today’s WOD is called “Lucky Shot”.  The number of repetitions performed will depend on your accuracy.  Come on in to find out more!!!!

Photo: Paula.  Thanks to Grant Williams for the photo.

For time:
25 Strict Pull-ups
25 Shoulder Press 45/30kg
75 Burpees
25 Shoulder Press
25 Strict Pull-ups
*C2B for advanced athletes.

Three cycles:
AMRAP in 4 min:
21 Deadlift
15 Front Squat
9 Power Cleans
*Rest 4 min.
*Weights: 40/30kg, 60/40kg, 70/50kg

A. Overhead Squat 2-2-2-2-2-2-2
*Pause in the bottom of the 1st rep for 2 seconds.

B. For time:
400m Deadball Carry 30/20kg
400m DB Carry (2x) 22.5/15kg
400m Plate Carry 20kg/15kg

Photo: Thanks to Grant Williams.

A. 30 sec. on/30 sec off x 16 min:
1. 30 sec. HS Hold (wall or free standing)
2. 30 sec. Double/Triple-unders
3. 30 sec. Strict Toes to Bar
4. 30 sec. Row
*This will not be a scored component. The aim is to bias towards skill/strength development with a moderately elevated heart rate.

B. Five efforts:
On the 90 sec.
Run 200m

AMRAP in 30 min:
1 Rope Climb
3 Devils Press 22.5/15kg
7 Wall Ball 9/6kg
9 DB Deadlift 22.5/15kg
*Various rope climb options will be available – don’t forget your long socks!

#Please note: due to predicted rain the Beach Session will be postponed. However, we have an exciting “unknown & unknowable” WOD.
Elements of the workout will be reveiled as you go. Duration: unknown
Movements: unknown
Format: unknown

You can’t strategise for this one. Bring your best “A Game” and let’s test your fitness.

The WOD was:
800m run
50 Burpees
50 Kettlebell swings 24/16kg
25 Ball Slams 20/12kg
Run 400m
Max reps Toes to Bar until 18mins.