Call Now19/08
Run 250m
50x OH SQ with plate
40x Kness to Elbows
30x Ground to Overhead with plate
20x HSPU
10x Toes to Bar
50x Burpee
250m OH carry
18/07
Deadlift
5-5-5-5-5
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‘Josh’ V2.0
2 min AirDyne max cals
2 min Rower max cals
KB Rack hold for time @ end.
17/08
Push Press
3-3-3-1-1-1
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For Time:
21-12 reps of
–Push Press (40kg/30kg)
–Burpee Pull Up
Then (immediately after last rep in WOD)
Plank max hold for time.
16/08
WEIGHTED Pushup
5-5-5-5-5
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Team Tuesday
‘Heavy Rock’
As many burpees as possible (combined) in 8 minutes
While Partner 1 works the burpees, Partner 2 holds the rock (weighted bar)
*Bar cannot be put down at any stage during the WOD, as soon as grip starts to fail you need to offload the bar to your partner.
If the bar touches the ground there will be a 2 min AirDyne Penalty for your team!!!
15/08
4x max rep RING pullup (Strict, no Kip)
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AMRAP in 10 min
5x Power Clean
5x HSPU
Run 250m
*Those who did city to surf yesterday, use Airdyne or Rower instead of Run.
11/08
Push Press
5-5-5-3-3-3
–
AMRAP in 30 sec
Ground to overhead
Rest 30 sec between rounds x 4
******REST is in OVERHEAD position. ie you will do as many reps as possible in 30 seconds of ground to overhead, once the 30 seconds is up you are to keep the bar locked out overhead for the 30 second rest period.
–
Accumulate 5 min total in Plank position
10/08
PACING
Run 3-5x 1,000m
Rest 3 min between rounds
Don’t deviate more than 5 seconds between rounds.
9/08
In teams of two, 3 mins for max reps:
Box Jump
Kettlebell Swing
Pushup
SDHP
Double Unders
*only one person working at a time. 30 sec to change stations
8/08
Happy Birthday Dave!!
Hang Squat Snatch
2-2-2-2-2-2
–
8 rounds
20 Air Squat
Run 250m
*Rest 60 sec between rounds