Five cycles:
In 3 minutes:
15 Bench Press
Row 250/220m
Max Pull-ups
*Rest as necessary between rounds

Photo: An older but a goodie of three of our favourite ladies (Dream Team).

Complete 5 cycles of:
AMRAP in 3 minutes:
6 Kettlebell Swings 32/24kg
12 Overhead Lunge (20kg/15kg Plate)
24 Double-unders

*Rest 1 minute between cycles

*Scoring: Continue count from one cycle to the next. Eg. In first 3minutes: 2 rounds + 11 Lunge. Rest 1 minute, continue where you left off 1 Lunge, 24 Double-unders, etc.

Photo: Congratulations to Deb and Lexi completing another partnered competition over the weekend. You ladies are awesome!!!

Come and join us at 7am for a great Partner WOD.

A. Overhead Squats 10-10-10 *
*Bar taken from the ground

B. “Josh”
For time:
21 Overhead Squats 42.5/30kg
42 Pull-ups
15 Overhead Squats 42.5/30kg
30 Pull-ups
9 Overhead Squats 42.5/30kg
18 Pull-ups

*12 minute cut-off

A. Back Squat 5×5

B. Ascend as fast as possible in 8mins:
2 Push-ups
2 Dumbbell Squat Cleans 2 X 22.5/15kg
*Increment reps by 2 per round.

Grab a partner for this one!!!

A. EMOM x 10 minutes:
1 Hang Clean
*Increment weight each round to find a max weight for the day.
*Perform 50-45-40-35-30-25-20-15-10-5 Double unders following your lifts.

Warm up on an empty barbell only.
You must complete Hang Clean and Double-unders within the minute for RXD.

B. For time:
2km Run (Weir and back).

Photo: Mel. It is awesome seeing this wonderful lady moving from strength to strength. Keep doing what you are doing Mel- you are smashing it!!

Three rounds of:
In 3 minutes:
10 Burpees
25 Squats
Max Cal Bike

Rest 3 minutes

In 3 minutes:
10 Box Jumps 24″/20″
25 Kettlebell Swings 24/16kg
Max Cal Row

Rest 3 minutes

Photo: Robbie. Although currently working away he is still one of us – Don’t forget about him 😀 We miss you Robbie!!

AMRAP in 20 minutes:
Run 360m
Max Kipping Pull-ups
Max Dumbbell Shoulder to Overhead (2×15/10kg)

*Advanced athletes complete Chest to Bar pull-ups + DB S2OH @ 2 x 22.5/15kg.
*Score= Pull-ups + S2OH = Grand Tally.

Photo: Cam playing around with some gymnastic progressions and nailing them!! This man has abilities but always talks himself down, by far one of the most humble people you could meet.

We will be running two sessions tomorrow 7am & 8am. Unfortunately Mindbody is currently having technical issues. Please message Marie if you would like to book in for the 8am session.

Two rounds for time of:
75 Overhead Squat 30/20kg
Run 560m
50/40 Push-ups (Hand release)
Run 560m

Photo: Chloe hitting a PB Snatch of 67.5kg. This smile says it all!!!

AMRAP in 3-6-9 minutes:
5 Burpees
10 Dumbbell Snatch 22.5/15kg
15 Toes to bar
20 Single arm overhead lunge (22.5/15kg 10 per side)
25 sec Flexed arm hang
30 Double unders

*Rest 3 minutes between cycles

Photo: Georgia. This women amazes and inspires me. She finds the positive in every situation, embraces a challenge and gives it her all. You are awesome!!!