WOD

“MARY” 20 minute AMRAP 5 Handstand Push-ups 10 Pistols 15 Pull-ups

Back Squat 10 x 4 Dips 10 x 4 * 20 minute EMOM alternating same as last week * Use same weight as last week Runners Dessert: Run 2 miles. Normal Dessert: 50 sit-ups 40 Kettlebell Swings 30 Push-ups Hand Release 20 Wall Ball 10 Pull-ups

7AM & 4PM – NORMAL WOD 8AM – PRE ORGANISED TRAINING SESSION – KATH IS TRAINING, PLEASE BE WELCOME TO JOIN IN. NEWBIES ARE PREFERRED TO ATTEND NORMAL SESSIONS PLEASE. 25 minute AMRAP 1 Squat Snatch + 1 OHS 1 Squat Snatch + 2 OHS 1 Squat Snatch + 3 OHS 1 Squat Snatch +…

For time: 50-40-30-20-10 Box Jumps Burpees

“TOOWOOMBA SHOW HOLIDAY” 7AM – NORMAL WOD 4PM – NORMAL WOD 5PM – PRE ORGANISED TRAINING SESSION – KATH IS TRAINING, PLEASE BE WELCOME TO JOIN IN. NEWBIES ARE PREFERRED TO ATTEND 7AM or 4PM PLEASE. OPTION A for Non-Runners: “PHAT BALLING HELEN” 5 rounds: 40 Wall Ball 21 KB Swings 12 Pullups OPTION B…

10 minute AMRAP In pairs: 5 Pullups alternating Rest 2 minutes 10 minute AMRAP In pairs: 10 Wall Ball alternating Rest 2 minutes 10 minute AMRAP In pairs: Row 150m alternating

10 minutes to complete 1.6km run. * If back earlier, then max reps burpees until start of AMRAP * If back later, then join in with AMRAP 20 minute AMRAP 50 Lunge Steps (25 each leg) 50 Situps 50 Double Unders * EMOM stop to perform 5 pushups At 30 minute mark, Run another 1.6km.

Back Squat 10 x 3 Dips 10 x 3 * Done as a 20 min EMOM alternating Dessert: 20 minute AMRAP Run 400m 30 Kettlebell Swings 24/16

5PM OPEN GYM There will be a surprise running WOD otherwise you can choose your own thing.

7AM – NORMAL WOD 4PM – NORMAL WOD 5PM – PRE ORGANISED TRAINING SESSION. KATH IS TRAINING, PLEASE BE WELCOME TO JOIN IN IF YOU ARE EXPERIENCED. NEWBIES PLEASE ATTEND 7AM or 4PM. “HOLLEYMAN” 30 rounds: 5 Wall Ball 3 Handstand Pushups 1 Power Clean 100/70 * This will be done as an EMOM. *…