Thursday 25 Aug - 9-6-3 Thruster (60/40), Ring Dip

Friday's WOD is a 5k run. The start/finish line is the monument at the turn off to East Point Road, opposite the Old Fannie Bay Gaol. There will be no 8am session. There will be 5:45am, 6:30am, 4pm and 5:30pm. The Webber Q will be there cooking Beef Shislack Sticks so BYO beer to wash them down!

Wednesday 24 Aug - Tabata Something Else - PullUps, PushUps, SitUps, Squats

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
The first 8 intervals are Pull-Ups, the second 8 are Push-Ups, the third 8 intervals are Sit-Ups, and finally, the last 8 intervals are Squats.

Compare to 5 May and 18 Jan

Tuesday 23 Aug - Run 800m, 40 SitUps, Run 600m, 30 DB Power Clean and Split Jerk, Run 400m, 20 KB Snatch (16/12), Run 200m, 5 Wall Climb

 

Friday is a 5k run at Fannie Bay - usual spot, meet at the monument at the start of East Point Road

Monday 22 Aug - In 7min complete the following - Run 400m, 20 KB Swing (32/24), Max Burpees

Score is total number of burpees
Strength - Back Squat

Sunday 21 Aug - Open Gym 2-4pm

Don't forget to register for the triathlon ladies!! 250m swim, 10k bike ride, 2.5k run - EASY!
Not only did Trent get the PT award but Anna received the Commissioners Trophy for most outstanding trainee - amazing effort Anna, well done!

Saturday 20 Aug - 'Partner WOD' - 20 Rnds - 10 Double Under, 10 SitUp, 10 WallBall, 10 Box Jump

 Person #1 does a complete round while person #2 rests. Then person 2 completes a round while #1 rests. Continue until 20 rounds are completed (10 each).

**UPCOMING EVENT** - All Girls Triathlon, Sunday 28th Aug, 7:30am, Fannie Bay.

Event detail and registration here Registration closes this Sunday night so be quick!

Friday 19 Aug - 12min AMRAP - 5 Ring PushUps, 10 Front Squat (60/40)

A very big congratulations to Trent, Stu, Anna and Gemma for graduating from Police Recruit School - the fittest 4 on course!! Nice work on receiving the PT award Trent!