WOD

8AM – NORMAL SESSION 9AM – JOIN IN “MORRISON” 50-40-30-20-10 Wall Ball 10/6 Box Jumps 24″/20″ Kettlebell Swings 32/24 * RUNNERS OPTION Add a 1km Run after each set

SUNDAY 1 MAY 8AM – NORMAL WOD 9AM – JOIN IN SESSION 4PM – NORMAL WOD 5PM – JOIN IN SESSION MONDAY 2 MAY 8AM – NORMAL WOD 9AM – JOIN IN SESSION “GLEN” 30 Clean and Jerk 60/40 Run 1.6km 10 Rope Climbs Run 1.6km 100 Burpees

SESSIONS OVER THE LONG WEEKEND: SATURDAY 30 APRIL 7AM – NORMAL WOD 4PM – NORMAL WOD 5PM – JOIN IN SESSION. SUNDAY 1 MAY 8AM – NORMAL WOD 9AM – JOIN IN SESSION 4PM – NORMAL WOD 5PM – JOIN IN SESSION MONDAY 2 MAY 8AM – NORMAL WOD 9AM – JOIN IN SESSION “HOTSHOTS…

“Randy” 75 Power Snatch 35/25 * DO NOT DUMP ANY REPS * 12 Minute cutoff 3 minute Rest “Nancy” 5 Rounds: Run 400m 15 Overhead Squats 35/25 * Pick a weight to do unbroken * DO NOT DUMP ANY REPS * 17 minute cutoff 3 minute Rest “Annie” 50-40-30-20-10 Double Unders Situps * No cutoff…

30 minute AMRAP At your own pace: Wall Walks Handstand Pushups Maximum Plank Attempts Maximum Bridge Holds 200m Rowing Sprints 100m Farmer Carry Movement of choice – practice something you suck at i.e. Toes To Bar, Double Unders…. * Choose own rep scheme for anything not specified.

For time: CHOOSE THE FIRST SEVEN LETTERS OF YOUR NAME AND DO 43 REPS OF EACH: * If first name is shorter than seven letters, start using first letters of surname. For example: Brett Winter would do:) 43 Burpees 43 Calories on Rower 43 Dips 86 Thrusters 43 Wall Ball 43 Hand Release Pushups A…

If you are one of the people who asked me about your progressions and are adhering to the plan, disregard following rant. The purpose of the back squats is to SUCCESSFULLY complete 10 sets of 3 BEFORE you progress to sets of 4 at the same weight. Complete a successful set of 10 x 4…

4PM – NORMAL SESSION ONLY. AUSTRALIAN HERO WOD: “THE CHUCK” Pushups 3-6-9-12-15-18-21-24-27-30 Pullups 1-2-3-4 -5 -6 -7 -8 -9 -10 Dips 2-4-6-8- 10-12-14-16-18-20 Chinups 10-9-8-7-6- 5- 4- 3- 2- 1 Pistols 5-5-5-5- 5- 5- 5- 5- 5- 5 * Alternate pistols sets starting with a different leg RUNNING HOMEWORK: 30 minutes steady pace.

4PM – NORMAL SESSION 5PM – RUSS IS TRAINING. PLEASE BE WELCOME TO JOIN IN. “ANZAC DAY ON MONDAY – THERE WILL BE A 4PM SESSION”. “NATE” 20 minute AMRAP 2 Muscle-ups (or 2 rounds of 3 Pullups and 3 Dips) 4 Handstand Pushups (or 1 Wall Walk, or use boxes to scale) 8 Kettlebell…

7AM – NORMAL SESSION 8AM – KATH IS TRAINING. PLEASE BE WELCOME TO JOIN IN. 4PM – NORMAL SESSION 5PM – RUSS IS TRAINING. PLEASE BE WELCOME TO JOIN IN. “KLEPTO” 4 Rounds: 27 Box Jumps 24″/20″ 20 Burpees 11 Squat Cleans 60/40