*Well done to Brenden for hitting this 170kg Back Squat (77kg bodyweight).
Five rounds for load and time:
Run 400m
10 Thrusters
*You may start at any weight for the Thruster but Men must go up by not less than 5kg per round and not more than 10kg/Ladies by not less than 2.5kg per round and not more than 5kg.
*Thrusters must be unbroken.
*The best score is the person with the highest final weight in the fastest time.
*Good luck to our crew of athletes who are competing in the WODStock event today.
*Please note that there is no 8.00am session today as most of our regulars are competing in WODStock.
EMOM x 7:
Pull-ups (you choose the reps)
EMOM x 7:
Wall Ball (you choose the reps)
then at min. 14
10-20-30m Shuttle Run
*You will have 1 min to complete the first round, 55 seconds to complete the 2nd round, 50 seconds to complete the 3rd round 3 etc. Keep going until you fail.
*The reps on the Pull-ups/Wall Ball should be enough that you cannot go UB for all 7 rounds.
Congratulations to Jacko and Meg who both graduate from high school this week!
EMOM x 24:
Min 1: 15 Russian Swings
Min 2: 10 Weighted Box Step Overs 20″
Min 3: 10-12 x 10m Shuttle Run
How are your pull-ups going? A lot of you made some really good progress on pull-ups and pull-up related movements during last months challenge. Please don’t let this hard work go to waste – keep going!
10-1 reps of:
Strict Overhead Press
Supine Ring Row (feet in line with hands)
*This is not for time – start your next set as soon as you feel you can complete the reps UB.
*Your 1st round of press should be as close to a 10RM as possible.
*Advanced athletes should consider doubling the reps on the ring row.
Optional finisher:
5 x max UB reps: Shoulder Taps.
Please note there is only a 7.00am session today.
Pick one of the following:
Grace
30 Clean & Jerk 60/40kg
Isabel
30 Snatch 60/40kg
Fran
21-15-9 reps for time:
Thrusters 42.5kg
Pull-ups
Cindy
AMRAP in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
Helen
Three rounds for time:
Run 400m
21 KB Swings 24/16kg
12 Pull-ups
Photo: Matt and Fran enjoying a donut and Corona in the Nevada desert on their wedding day!
Partner WOD
For time:
25 Push-ups
50 Kettlebell Swings 24/16kg
25 Pull-ups
50 Double-unders
25 Burpees
50 Wall Ball
25 Box Jumps 24/20″
While one partner works through the reps the other partner must be holding a barbell (80/55kg) at the top of the deadlift. Swap as many times as you like – each time the barbell is put down the other partner must stop work.
