Friday 26th April 2019

A. EMOM 15

  •  1 x Snatch

(Power or Squat)

 

B. 9 min AMRAP

  • 7 Hang Power Snatches (42.5/60)
  • 14 Toes to Bar

Thursday 25th April 2019

ANZAC DAY – 7.30am ONLY

Aus Hero WOD

 “AKKER”

10RFT

  • 22 Hand release Push-ups
  • 22m Walking Lunge
  • 22 Air Squats
  • 22m Bear Crawl
  • 200m Run

*50 min Time Cap

 Either work for the full 50 mins or scale back the rounds.

Wednesday 24th April 2019

A. Strict Press

  • 3-3-3-3

E2M

 Straight into:

 

B. Push Press

  • 3-3-3-3

E2M

 

C. For time:

  • 30/40 Calories of Bike or Row
  • 40 Burpee Box Jump Overs

 Flat out effort.

Tuesday 23rd April 2019

A. Front Squat

  • 4-4-4-4-4

E2.5M

 

B. For time:

  • 20 Thrusters (35/50)
  • 10 Pull-Ups
  • 30 Front Squats (35/50)
  • 20 Pull-Ups
  • 40 Back Squats (35/50)
  • 30 Pull-Ups 

  

18min cap

 

Monday 22nd April 2019

PARTNER WOD

For time: 

  • 400m Run (together)
  • 100 KBS (16/24)
  • 400 Meter Run (together)
  • 80 Power Cleans  (42.5/60)
  • 400 Meter Run (together)
  • 60 Shoulder to Overhead (42.5/60)
  • 400 Meter Run (together)
  • 40 Dumbbell Box Step-Overs (15/22.5; 20?/24?)
  • 400 Meter Run (together)
  • 20 Bar Muscle-Ups (Or 40 C2B pull-ups)
  • 400 Meter Run (together)

Split the reps in the gym as you wish.

Saturday 20th April 2019

Kelly

5RFT:

  • 400 Meter Run
  • 30 Box Jumps (20”/24”)
  • 30 Wall Ball Shots (7/9)

Time Cap – 40 mins

Scale to 3 or 4 rounds or 1/2 reps as required.

Friday 19th April 2019

CLOSED for Good Friday. 

Enjoy your day off. 

Thursday 18th April 2019

A. Power Clean

E2M for 12

  • 3 x Heavy Singles

10 sec between singles

 

B. “Dianne”

21-15-9

  • Deadlift (70/100)
  • HSPU

10 min cap

 

Finisher: 

3 Rounds of:

  • 10 V-sits
  • 10 Weighted Sit-up (10/15)
  • 20 Hollow Rocks

Wednesday 17th April 2019

A. Strict Pull-ups

  • 5-5-5-5-5

Superset with Strict Ring Dip

  • 5-5-5-5-5

 

E3M

Build over the course of the five sets to today’s heavy 5-RM for both movements.

 

B. 10 min AMRAP

  • 30 Double-Unders
  • 20 Alternating Dumbbell Snatches (15/22.5)
  • 10 Chest-to-Bar Pull-Ups

 

Tuesday 16th April 2019

A. Push Jerk

  • 3-3-3-3-3

E2M

 

B. 5RFT

  • 5 Shoulder to Overhead (50/70)
  • 10 Burpees over the bar
  • 200m Run

15 min cap