Tuesday

Buy in:
50 x KB Swings

21/15/9

Deadlifts (70/50)
Bar facing burpees
Double Unders

Cash out:
50 x KB Swings

Monday

"Danny"

AMRAP 20 minutes

30 x Tyre Jumps
20 x Push Press (50/40)
30 x Pull ups

Saturday

9:00am weight lifting
10:00am WOD

3RFT

12 x Thrusters (50/40)
15 x Tyre Jumps
400m

Friday

'Mystery Partner WOD'

Thursday

OTMEM 20 minutes

Every odd number:
6 x Handstand Pushups
Every even number:
12 x Tyre Jumps

Wednesday

Closed for Anzac Day

Tuesday

Max time for 3 x L Sits
Max reps for 3 x Ring Dips

Then:

21/15/9
Pull ups
Front Squats (40/30)
Shoulder to Overhead (40/30)

Monday

AMRAP 20 Minutes

10 x Pullups
14 x KB Swings
18 x Squats
1 x Wall to Wall O/H walking lunge (15/10)

Saturday

3 RFT

10 x O/H squats (40/30)
12 x Bar facing Burpees
24 x Double Unders
400m

Friday

Partner Tabatas

40 seconds on/ 20 seconds off

KB Swings
burpees deck squats
Knees to elbows

Thursday

For time:

50 x Thrusters (40/30)
Every 30 seconds do 3 x pullups

Wednesday

Skills/ rest/ catchup day

5:30pm - catch up
6:30pm - skills

Tuesday

For time:
30 x toes-to-bar
30 x front squat (40/30)
30 x tyre jumps
30 x power snatch (40/30)
30 x burpees
30 x SDHP (40/30)

Monday

"Grace"

For time:

30 x Clean & Jerks (60/45)

Saturday

9:00am Weightlifting
10:00am

As far as possible in 10 Minutes

3,6,9,12,15 etc

Deadlifts (100/75)
Bar Facing Burpees
Knees to Elbows

Friday

Partner WOD:

OTMEM 8 minutes
Max weight Clean & Jerk
(pairs move same weight)

Then:

50 x Wall to walls
(must do at least 10)
100 x Double Unders
(must do at least 10)
50 x O/H squats
(must do at least 5)
50 x Chest to bar pullups
(must do at least 5)

Thursday

AMRAP 20 Minutes

15 x Burpee Plate Jumps
15 x Situps
15 x Double Unders
2 x Wall to Wall overhead barbell carry (20/30)

Wednesday

3 RFT

21 x Pullups
15 x Snatches (50/ 35)
9 x HSPU

Tuesday

OTMEM 12 Minutes

2 x OH Squats (Choose own weight)

Then

AMRAP 12 minutes:

10 x toes to bar
5 x Burpee pull ups
3 x Wall to walls

Saturday

10:00am only.

OTMEM 10 Minutes

1 x Round of Cindy then
Max. Squat Clean & jerks (40/60)

Record reps for Clean & jerks

Thursday

6:15am & 6:00pm only.

Mystery Partner WOD.

And a few quiet Beers afterwards to ring in the long weekend

Wednesday

AMRAP 10 minutes

21/15/9

Pullups
Burpees

Then max reps of Snatches (30/20)

Tuesday

"Beep test"

There will only be 1 evening WOD at 5:30, no 6:30pm session.

Monday

For Time:

25 x Burpees
400m KB Carry (16/12)
25 x Pullups
400m KB Carry (16/12)
25 x Strict Press (40/30)
400m KB Carry (16/12)
25 x Toes to Bar
400m KB Carry (16/12)
25 x Burpees