Join us to farewell Nata before she heads to the UK. WOD at 7am followed by BBQ breakfast with great company.
Breaky from 8am.

This has turned out to be a HUGE session- Saturday SUPER CLASS!!

Complete as an individual or in a partnership.

Individual
For time:
50 Wall Ball 9/6kg
50 Pull-ups
50 Dumbbell Push Press 22.5/15kg
50 Calorie Row
50 Burpees
50 Overhead lunge 20/15kg plate
50 x 10m Shuttle Runs

or

Partnership
For time:
75 Wall Ball 9/6kg
75 Pull-ups
75 Dumbbell Push Press 22.5/15kg
75 Calorie Row
75 Burpees
75 Overhead lunge 20/15kg plate
75 x 10m Shuttle Runs

Complete movements in any order, however all 50 repetitions need to be completed before moving on.

Reminder- Olympic Lifting with Chris at 5:30pm.

Seven sets for load (unbroken):
5 Dumbbell Deadlift
5 Dumbbell hang squat cleans
5 Dumbbell thrusters

Rest as needed between efforts
Record weights for each set.

Six rounds for time:
5 Wall Walk
15 Toes to bar
30 x 7.5m Shuttle Run

Rest 2 minutes

Photo: Jesse hitting a 10kg PB on Bench @115kg. What a machine!!!

A. Back Squats
2 x 5, 1 x 5+ (Max 10 reps) (85-95% of 5RM)
*If you hit 10 reps on your last set last week, increase load this week.

B. Three rounds for time:
20 Goblet Lunge 22.5/15kg
100m Farmers carry (2×32/24kg Kettlebells)
12/10 calorie Echo

Rest 1 minute

A. Strict Press 5 x 3
Work to a heavy set of 3 repetitions

B. Increment as far as possible in 12 minutes:
1 Chest to bar pull-up
1 Dumbbell Push Press 2×22.5/15kg *
30 Double-unders

Increment the Chest to bar + Push press by 1 rep each round (1-2-3-4-5-6…)

*Advanced: Choose a heavier weight that allows unbroken sets through approximately Round 8.

Score: Completed Round + Rep

Photo: A great morning to get outside for a partner workout. So lucky to have this at our back door.

Partner workout

For time:

P1 Row 1000m/P2 860m

560m Sandbag carry (together)

P2 Row 1000m/P1 Run 860m

80/60 Strict pull-ups (shared)

P1 Row 1000m/P2 Run 860m

Mobility & Trigger Point therapy session tomorrow from 4pm.

Eight rounds for time:
10 Hang dumbbell squat cleans 2×22.5/15kg
10 x 10m Shuttle Runs

Photo: Coach Jesse on the job.

For time:
30 Burpees (over barbell)
then,
60 Snatch 42.5/30kg
60 Toes to bar
then,
30 Burpees (over barbell)

*Partition the Snatch & Toes repetitions to bar anyhow.

A. Back Squat
2 x 5reps, 1 x 5+ reps (80-95% 5RM)
*Aim to improve on last weeks effort. Better quality, higher reps on 3rd set or increase in weight.

B. Four rounds for time:
10 Push-ups/Dips/HSPU *
20 Kettlebell Swings 24/16kg
30 Air Squats

*Choose an option that allows for unbroken reps on 1st round.

Photo: The mornings maybe getting cold but our morning crew are holding strong. Well done crew!!!