*Good luck to everyone who is competing at in the WODStock event today at the Uni. If you’re looking for something to do, get down there and cheer these guys on!
*As most of our regular crew are competing, the 8.00am session is cancelled today.

7:00am
Pick from one of these Hero WOD’s:

“Daniel”
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

“Jason”
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

“Nate”
AMRAP in 20:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

“DT”
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

“Jerry”
Run 1 mile
Row 2K
Run 1 mile

For load and time:
EMOM for 5 rounds: 2-4-6-8-10 reps of Deadlift (use approx. 100-120% of 1RM Clean)
then immediately after the last deadlift…
10 rounds of:
7 Pull-ups
7 Box Jumps
then at the start of a new minute….
EMOM for 5 rounds: 10-8-6-4-2
*Your time is recorded at the completion of the 2 reps in the second round of DL’s

A. EMOM x 10: 2 Shoulder Press

B. Three rounds for reps of:
1 min: Parallete Shoot Through
1 min: Shuttle Run
1 min: Alternating Lunge 20/15kg
1 min: Plank

Complete 5 cycles:
DB Bent Over Row 8-10 reps
rest 45 sec.
Max effort Toes to Bar (strict)
rest 45 sec.
Hip Extension 10 reps
rest 45 sec.
50/60 sec. Double-unders
rest 45 sec.

AMRAP in 3 minutes of:
3 Power Cleans (touch & go)
6 Push-ups
9 Squats

Rest 1 min. and repeat for a total of 5 cycles.

Come on in for a super exciting surprise workout! See you there.

*Well done to Brenden who smashed his previous best back squat with this 167.5kg effort!

10 rounds for time:
10 Goblet Squat 24/16kg
5 Burpees
10 KB Swing 24/16kg
5 Burpees

Congratulations to Aideen and her family on the arrival of their baby boy (name to be announced). He weighed in at 6 pounds 2 ounces and everyone is happy and healthy!

A. EMOM x 10: Snatch x 1
*Aim to be at a heavy but not maximal lift by set 7 and then drop back by about 10% for the remaining 3 lifts.

B. Every 90 seconds x 7: Clean + Jerk + Clean
*Aim to be at a heavy but not maximal lift by set 5 and then drop back by about 10% for the remaining 2 lifts.

C. Back Squat:
5 @ 70-75%
3 @ 75-80%
1 @ 80-85%
5 @ 75-80%
3 @ 80-85%
1 @ 85-90%
*please work out your numbers prior to coming in to save time.

What does “heavy but not maximal” mean? This means that the lift will require significant effort to succeed but is not so heavy that you know before you even lift the bar that you are going to have to sacrifice form to get the lift. Remember, only good lifts contribute positively to your training and the bad ones are teaching you the wrong movement pattern, to be slow, are more likely to cause injury etc. Considering you need to do thousands of good lifts to make progress as a lifter, can you really afford to be doing bad ones?

AMRAP in 30 minutes of:
Run 400m
Row 500m
Skip 200 reps.
*you may perform these in any order (to avoid waiting for a rower), so long as you complete all three elements per round.