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,┬ápaid the ultimate price for his country on 22 june 2013, Killed in Action in the Kod Valley, Uruzgan…

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Part A 5 x 5 Deadlift * 2 minute intervals * more important to perfect form than increase weight *no bouncing Part B Benchmark WOD ‘Jackie’ 1000m Row 50 empty bar thrusters 20/15 30 pull ups (Wodhub.com average 9 min 42 secs) * Heats of three due to number of rowers. Next heat may start…

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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…

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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

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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…

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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…

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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)  

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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

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