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Saturday 1st February 2020

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.

Friday 31st January 2020

3 Rounds for Time: 400m Run 25 Pull Ups 25 Push Ups 25 Wall Balls 20/14lb ShredWOD EMOM 1 Prowler Push lap Add an extra

Wednesday 29th January 2020

3 x 4 min AMRAP: 30/20 Cal Row 20/14 Cal Assault Bike 10m Shuttle runs Rest Approx 4 min ShredWOD ‘Randy’ For Time: 75 Snatch 35/25kg

Tuesday 28th January 2020

2020 Rogue Invitational Online Qualifier #2 For time: 3-6-9-12 reps of: Pull-up Squat Clean 61kg/43kg -- then -- 12-9-6-3 reps of: Bar Muscle-up Squat Clean, 84/57kg

Monday 27th January 2020

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

Saturday 25th January 2020

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

Friday 24th January 2020

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)

Wednesday 22nd January 2020

For Time: 12 Burpees 12 Thrusters 50/35kg 12 Burpees 12 Hang Power Snatch 50/35kg 12 Burpees 12 Push Jerk 50/35kg 12 Burpees 12 Hang Squat Cleans 50/35kg 12 Burpees 12 Overhead Squats 50/35kg ShredWOD 3 rounds: Row 300m sprint Rest 1:1

Monday 20th January 2020

Back Squat Waves 4 Light (about 60% 1RM) 3 Medium 2 Med - Heavy Rest 4 Medium 3 Med - Heavy 2 Heavy Rest 4 Med - Heavy 3 Heavy 2 Heavier Rest 3 Rounds for Time: 50 Air Squats 10 Clean and Jerk 60/42.5kg Time Cap of 10 min ShredWOD AMRAP in 7 min: 800m Assault Bike 10 Jumping Lunges 10 GHD Sit Ups (or V Ups or Tuck Crunches - should be fast and unbroken) 5/3/1 This week is 3/3/3+

Saturday 18th January 2020

Partner ‘Holleyman’ 30 rounds for time: (Complete one round each, then swap) 5 Wall Balls 20/14lb 3 Handstand Push Ups 1 Power Clean 102.5/70kg

Friday 17th January 2020

AMRAP in 14 min: 30 Double Unders 15 Hang Power Snatch 42.5/30kg 10 Toes to Bar 5 Devil’s Press 22.5/15kg ShredWOD 3 Rounds for Time: 10m Overhead Lunge 42.5/30kg 30 Sit Ups

Wednesday 15th January 2020

EMOM for 8 min: Hang Power Clean +Hang Squat Clean Spend 10 min working up to a 1RM Clean ShredWOD 21-15-9 Assault bike Row Ski

Thursday 9th January 2020

EMOM for 8 min Squat Snatch + Hang Squat Snatch AMRAP in 8 min 2 Rope Climbs 4 Power Snatch 50/35kg 8 Box Jumps

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