WOD:

EVA

5 Rounds:

800m Run

30 Kettlebell Swings (70,53)

30 Pullups

Post Beach WOD breakie

Strength:

For weight:

Shoulder press 1-1-1-1-1

Push press 3-3-3-3-3

Push jerk 5-5-5-5-5

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Finisher:

100 sit ups for time

Bryn box jumping like a boss

WOD

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps,
12 Barbell Overhead walking lunge (40/25kg)

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Loving the thick Safa accent in this clip! 

Dumbbell snatching

“Tabata This!”

Tabata Double Unders
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

* Score = the sum of the lowest set for each excercise

Coach will be doing this on the beach in the Gold Coach today (will post my photo), but you guys can do in the concrete jungle. Miss you already, work hard before your Christmas break! 

WOD

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

——————————

After Griff do 15-20min of work on goats or mobility.

Rose between 2 thorns.

WOD:

For time:
20 Wall ball shots
20 Sit-ups
20 Box jump
20 Push-ups
20 Clean (60/40kg)
20 Double-unders
20 Thrusters, 15/7.5kg dumbbells
20 Pull-ups
20 Overhead squat (42.5/30kg)
20 Kettlebell swings, 1.5 poods
20 Push press (42.5/30kg)
20 Dips
20 Sumo deadlift high pull (42.5/30kg)
20 Burpees
20 Back squat (60/40kg)
20 GHD sit-ups
20 Walking lunge steps
20 Deadlift (60/40kg)
20 Knees to elbows
20 Front squat (60/40kg)

Harley 55kg Turkish get up

Strength:

Clean + Jerk 1RM

 ———————–

WOD:

AMRAP 6:

3 Power Clean (70,47.5kg)

3 Hang Squat Clean

3 Squat Clean

We’re a family at andfit, a community that support each other. There has been a fair amount of andfit babies brought into the world as of late. If you want to come for a workout but not sure what to do with bubs, bring the little one along! We’ve got a playpen now. I’ve put some toys in there too  

———————–

Strenght:

1RM 

TGU

*You can choose which side you want to lift with to achieve your 1RM attempt.

————————-

WOD

Death by pull ups

With a running clock and starting with a single pull up, perform one more pull up every minute untill you can no longer fit the given amount of pull ups in to the minute. Your score is the completed round number plus the reps in the unfinished round.

Strength

EMOTM for 10 minutes

5 DB Snatch per arm (choose appropriate weight for heavy set of 5)

——————————

WOD

Complete as many rounds and reps as possible in 12 minutes of:
70/45kg Deadlift, 15 reps
15 Deficit push-ups, hands on 10kg plates
15 Box jumps