WOD

Australia Day Public Holiday 8am and 4pm                   The Australia Day WOD is in memory of a great Australian, great soldier and great bloke, CPL Cameron Baird VC MG, paid the ultimate price for his country on 22 june 2013, Killed in Action in the Kod Valley, Uruzgan…

Part A 5 x 5 strict overhead press Part B 4 x 500m row *  no more than 2 minutes rest between efforts.

Part A 20 minutes Clean and Jerk 1-1-1-1-1 Part B Open workout 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 60/40 If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 80/50…

Part A 20 minutes Hang Squat Snatch 1-1-1-1-1 Part B Open workout 12.2 10 Minute AMRAP of: 30 Reps Snatch 35/20 30 Reps Snatch 60/35 30 Reps Snatch 75/45 30 Reps Snatch 95/55

Normal weekday timings Part A 5×5 Front Squats *Hold weight across sets and log your weight. Part B For time: 100 Burpees EMOM 4 toes to bar Cut off 10 minutes. *start with toes to bar. *scale toes to bar as knees to elbows or on the ground leg raises. *can be done in 10…

KATHS FAREWELL WOD Entire WOD is done in pairs. Why WOD alone when you can WOD with a friend ? Buy In 200m buddy carry – swap at the 100m Mark Then….. Part A. 10mins 100m heavy farmer carry. Male 2 x 30kg. Female 2 x 25kg db -versus- Push ups Part B. 10mins 1…

Part A 20 minutes to find a heavy Split Jerk *Take from racks Part B 20 minutes, Short Tabata alternating intervals of: Double unders Kettlebell swings 24/16 *20 seconds on 10 seconds off *40 rounds in total *Fast transitions are key(try to hold numbers from first round)  

Merry Christmas Everyone! 7AM only – quick 30 minutes so you can eat all day and deal with rellies. 20 minute AMRAP 5 Burpees 10 Pullups 15 Box Jumps 20 Double Unders