Beach WOD - Suttons Beach, Marine Parade Redcliffe Meet at the Pavilion at 7:30am
Deadlift 5-5-5+ AMRAP in 8 min: 35 Double Unders 10 Handstand Push Ups Shredding for the Summer #3A Tabata Assault Bike Calories Rest 2 min, repeat
Press 5-5-5+ For Time: 30-24-18-12-6 Abmat Sit Ups Push Press 42.5/30kg Shredding for the Summer #2A Move as far up the ladder as possible in 4 min: 1 Wall Climb 2 Ball Slams 12/9kg (light) 2 Wall Climbs 4 Ball Slams 3 Wall Climbs 6 Ball Slams 4 Wall Climbs 8 Ball Slams etc
Spend 10 min warming up to a heavy single power snatch AMRAP in 14 min: 400m Run 20 Alternating Pistols 10 Power Snatch 60/42.5kg
Back Squat 5-5-5+ Working off 90% of 1RM, calculate: 65%-75%-85% Eg, if my 1RM is 100kg, I would work off 90kg to lift 57.5-67.5-77.5 Shredding for the Summer #1 For Time: (this is a sprint) 9-6-3 Row Calories Burpee over the rower (lateral) Rest 3 min and repeat This is a sprint workout. Move fast, scale by removing the jump over the rower, but jump to a target above your reach. Go Fast! Time Cap 4 min - this is a very generous cap and you should finish well before the cap.
Partner WOD Every 2 min on the 2 min, shuttle run 50 Wall Balls 20/14lb 40 Weighted Box Step Ups 22.5/15kg 24/20” 30 Front Squat 60/42.5kg 20 Clean and Jerks 60/42.5kg 10 Bar Muscle Ups
Testing Deadlift 1RM Ab finisher Partner Med Ball Toss to side AMRAP in 30 sec x 3 each
For Time: 9-12-15-12-9 Toes to bar 18-24-30-24-18 DB Snatch 22.5/15kg Double Unders
3 x: 4 Min AMRAP: Row 500/400m Burpee Box Jump Overs 24/20" Max Reps Thrusters 42.5/30kg Rest between rounds, score is total number of thrusters completed.
Muscle Up and Pull Up skill work 'Nate' Complete as many rounds as possible in 20 mins of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings 32/24kg OR 'Cindy' Complete as many rounds as possible in 20 mins of: 5 Pull Ups 10 Push Ups 15 Air Squats
Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs Sumo Deadlift High-Pull 35/25kg Box Jump 20" Push Press 35/25kg Row Calorie Rest
For Time: 12-9-6 reps Squat Snatch, 42.5/30 kg 50 Double Unders For Time: 9-6-3 reps Squat Snatch, 60/42.5 kg 50 Double Unders
For time: 20/15 Assault Bike Calories 15 Bar Muscle-ups 30 Clean & Jerks, 65/45 kg
4 x 400m Run Rest approx 1:30 between rounds (start everyone at same time) Death by Wall Climb Min 1: 1 Wall Climb Min 2: 2 Wall Climbs Min 3: 3 Wall Climbs Etc - continue until you can no longer complete the reps in each minute as prescribed
TEAM WOD AMRAP in 18 min: 100m Farmers Carry 24/16kg KB Swing 24/16kg Double Unders Devil’s Press 22.5/15kg Rest
EMOM x 4 Min 1: 12 Alt DB Snatch 22.5/15kg Min 2: 3 Ring MU (or 6 CTB) Min 3: 12 OHS 42.5/30kg Min 4: 3 Bar MU (or 6 CTB) Min 5: Rest