WOD

There are NO 6AM, 8AM, or 9AM classes this morning. 5:45PM will go ahead as normal. “Randy” 75 Power Snatch (35/25)* *But wait there’s more…

Depending on the weather, I’m taking my kids to Queens Park for a run around at 8am. Please be welcome to join in for a casual game of frisbee or footy. I’ll be at the Lindsay Street side on the footy oval. Update: Sorry guys, I won’t be at the park (yes I’m woosing out…

6am Heritage Oval “12 Days Of Christmas” 12 Double Unders 11 Squats 10 Pushups 9 Kettlebell Swings 8 Sumo Deadlift High Pull 7 Walk Lunges each leg 6 Box Jump 5 Burpees 4 metres Bear Crawl 3 Cartwheels 2 Handstand Pushups 1k run Cam Cam Cam – there’s always a twist! You’re supposed to do…

Back Squat 3-3-3-3-3

6am is at HERITAGE – just to make the most of a sunny morning hopefully! “You-have-to-be-Nutts” For time: 10 Handstand push-ups 15 Deadlift (115/80) 25 Box jumps (30/24) 50 Pull-ups 100 Wallball shots (10/6) 200 Double-unders Run 400 metres with a 20kg plate However, if you are coming to the 9am session we are heading…

AMRAP 20 minutes: 5 Chest to bar Pull-ups 10 Ring Dips 15 Overhead squat (42/30)

6am – you can either drive to VELODROME first or rock up here and we’ll walk down. If it’s not raining, we’ll head to the velodrome to do the 333m run, but if it’s raining we’ll do the 500m row instead. Testing begins: * Air squat in 5 minutes * Pushups in 2 minutes *…

Ten rounds: 15 Deadlift (60/40) 15 Push-ups

Press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps N.B. This plan may all turn to rubbish depending on amount of rain overnight. We may end up doing 4 x 500m row which is very fitting considering the amount of water all over the place. Anyone for lots of slides at Footy Friday?…

3 rounds: 10 Deadlift 30 GHD Situps