Beach WOD - Sutton's Beach (near the Pavilion where we were last time) 7:30am No Class at the gym Join us at the beach for a WOD and breaky if you can.
Open Gym 4-5:30pm With a partner, in 20 mins do: Partner Carry, 300 m -- then -- AMRAP Partner A: 15 American Kettlebell Swings, 24/16kg 10 Burpees 5 Ground-to-Overheads 42.5/30kg Partner B: max rep Wall Balls, 20/14 lbs Partners rotate each round until 150 reps are completed, then in the remaining time, AMRAP of: 15 American Kettlebell Swings, 24/16kg 10 Burpees 5 Ground-to-Overheads, 42.5/30kg
Australia Day WOD Partner WOD - Every minute complete 1 burpee and say Aussie, Aussie, Aussie, Oi, Oi ,Oi, clapping hands with your partner at the top of the burpee. For Time: 100 Front Squats 42.5/30kg 80 Toes to bar / sit ups 60 Front rack lunge 42.5/30kg 40 Ball Slams 15/12kg 20 Push Ups 10m Handstand Walk/20m Bear Crawl
EMOM x 3: Min 1: Max Bike Calories Min 2: 10 Box Step Ups 24/20” 22.5/15kg Min 3: Max Row Calories Min 4: Max Ring Muscle Ups in 30 sec (or Ring Rows 15 sec/Push Ups 15 sec) Min 5: Wall Climb in 30 sec Min 6: 5 DB Hang Clean and Jerk/side 22.5/15kg ShredWOD For Time: 50 Wall Balls (every break run 100m) 50 Push Ups (every break run 100m) (Scale Push Ups if you can’t get 10 UB to elevated push ups)