WODS and Latest News

Strength.

Front squat 7 x 5 @ 75%  + 2.5kg

Conditioning.

6min ladder going up in 2’s

deadlift 100/70kg

step down box jump 24/20

Skill.

Choose either toes to bar or pistols.

10min omem.

Odd min toes to bar or pistols

Even min double unders

Conditioning.

6min amrap

6 toes to bar (scale ‘v’ up’s)

12 pistols (scale 24 air squats).

2min rest.

6min amrap

12 single arm kettlebell swings 24/16 kg (alternate)

6 pull up

Here is a list of your achievements over the past 2 months. The hard work you have all shown and dedication to your training has really been paying off.  Keep it up, your coaches are very proud of you.

Laurence. 1rm front squat 150kg, 1rm clean 135kg, 2rm hang clean 130kg, c&j 130kg, weighted pistols.

Gillian. 1rm front squat 67.5kg

JB. 1rm front squat 75kg, 5rm back squat 102.5kg, 2rm hang clean 50kg.

Wesley. 3rm back squat 20kg.

Mary. 1rm front squat 50kg, push jerk 37.5kg, 1rm clean 37.5kg

JP. 1rm front squat 105kg, 1rm push jerk 100kg, 2rm hang snatch 75kg, 2rm power clean 97.5kg.

Fiona. 1rm front squat 50kg.

Jennifer. 3rm back squat 35kg.

Stuart. 1rm push press 90kg.

Jason. 1rm front squat 115kg.

Jonny. 1rm front squat 120kg.

Ann Marie. 2rm hang clean 50kg, 1rm front squat 70kg 3rm 62.5kg, push jerk 52.5kg, power clean 55kg.

Sarah. Toes to bar. Front squat 75kg, power clean 55kg.

Grace. Floor press 3rm 50kg, 3rm push jerk 57.5kg, c&j 62.5kg, 2rm hang clean 60kg.

Mark. 5rm back squat 80kg, strict pull up’s, 1rm front squat 90kg, 3rm floor press 80kg.

Cathy. 1rm front squat 40kg.

Stephen Mulholland. 1rm front squat 100kg.

Paula.6am class, snatch 35kg, strict pull up’s, weighted chin up 13.75kg, 5rm push press 37.5kg, 2rm power clean 50kg, 1rm hang power clean 50kg 2rm 47.5kg.

Lynne M. 5rm push press 42.5kg, 3rm deadlift 95kg, 5rm back squat 5rm 67.5kg, 5rm floor press 45kg.

Callum. Double unders.

Marty. 1rm front squat 100kg.

Colin. 1rm front squat 110kg.

Sean. 1rm front squat 90kg, 1st rx WOD.

Jill. 1rm front squat 52.5kg.

Eve. 3rm deadlift 105kg, 1rm front squat 72.5kg, 1rm weighted pull up 12.5kg, chest to bar, 3rm bench press 50kg, 1rm clean 65kg, 2rm hang clean 60kg, 1rm push press 52.5kg 5rm 47.5kg, 1rm power clean 60kg, strict hspu.

Michele. 1rm front squat 50kg, split jerk 37.5kg, 6am class, 1rm push press 42.5kg.

Peter. 1rm front squat 105kg.

Strength.

Strict press 5,5,5,5,5

superset with

Strict chest to bar

Conditioning.

21-15-9

push press 60/40kg

hand release push up

Skill.

7 x 2 high hang cleans.

Conditioning.

10min amrap

7 hang power clean 60/40kg

20 front rack lunges 60/40kg

14 burpee box jump 24/20

Strength.

front squat 6 x 6 @ 70% (add 2.5kg)

Conditioning.

4 rounds for total reps

45sec wall ball 10’/9′ 9/6kg

15sec rest

45sec kettlebell snatch 24/16kg (alternate)

15sec rest

45sec double unders

15sec rest

Skill.

2rm hang power clean.

Conditioning.

3 x 3min amrap. 60sec rest between amraps.

3 hang power clean 70/50kg

6 push up

9 air squat

Strength.

front squat 10 x 3 @85%

Conditioning.

7min amrap of  burpees

Conditioning.

50 wall ball 9/6kg 10’/9′

40 kettlebell swings 24/16kg

30 step down box jump 24/20

20 chest to bar

10 hspu

20 chest to bar

30 step down box jump

40 kettlebell swings

50 wall ball

Skill.

12min work to a heavy

Snatch 1st pull (above knee) + snatch

Conditioning.

21 power snatch 60/40kg

21 lateral bar burpee

15 overhead squat 60/40kg

15 lateral bar burpee

9 snatch 60/40kg

9 lateral bar burpee