Death by is 1 rep in the first minute, 2 reps in the second minute and so on, adding an extra rep every minute until you are unable to complete the required reps within the minute. The squats will increase by 3 reps every minute.
Saturday 16 May - 'Devils Mile' - 400m Lunge Walk, 30 PushUps, 400m OH Plate Carry (20/15), 30 Squat, 400m Broad Jump, 30 Burpee, 400m Bear Crawl
The WOD today is a fundraiser event for a close friend of Shaun and Erin Weatherall who has contracted Ewing's Sarcoma . You can check out the Facebook page they have created here.
So bring along some cash for a breakfast BBQ after the 8am session and a BBQ and beers after the 3pm.
As a BBQ alternative there will be paleo museli and chia pudding (by Erin) and raw sushi (by Rhoda).
There will also be a quick finisher, that will be $10 to enter (all cash going to the fundraising effort).
Feel free to bring a friend, there will be scaled options to make it well doable for anybody.
Also bring a hat and plenty of water, it's a longish WOD....!
The car park is the one before Casuarina Surf Club. From there it's a short walk down to the beach.
Friday 15 May - 20-10-5 - Hang Power Clean (40/30). 20-10-5 - Squat Clean Thruster (40/30). 200m Run after each set
Strength - Hang Clean Thruster
Thursday 14 May - 10 Min AMRAP - 10 Cal Row, 10 Dumbbell Snatch (25/20), 10 KettleBell SumoDeadLift HighPull (32/24), 10 Plate Ground To OverHead (25/20)
Skills WOD - 3 Mins Max - Muscle Up, Double Under/Triple Under, HandStand PushUp, V Sit/Strict Toes To Bar. 2 Min Rest between efforts.
Yoga, 7pm, see you all there.
Yoga, 7pm, see you all there.
Wednesday 13 May - Run 1K, 30 DeadLift (100/70), 3 Wall Climb, 100 Double Unders, 20 DeadLift, 2 Wall Climb, Run 200m, 10 DeadLift, 1 Wall Climb
Strength - DeadLift
This Saturday we will be going to Casuarina Beach (8am & 3pm) to do the WOD 'Devils Mile'.
We do this one every year so if you have done it before you can now look forward to Saturday! If you have not had the pleasure don't miss out this weekend.
We will also be running this as a fundraiser for a good friend of Shaun and Erin. More info to follow about that but there will be a BBQ at both WOD's and beers after the 3pm
This Saturday we will be going to Casuarina Beach (8am & 3pm) to do the WOD 'Devils Mile'.
We do this one every year so if you have done it before you can now look forward to Saturday! If you have not had the pleasure don't miss out this weekend.
We will also be running this as a fundraiser for a good friend of Shaun and Erin. More info to follow about that but there will be a BBQ at both WOD's and beers after the 3pm
Tuesday 12 May - 7 Min Up Ladder - Toes To Bar, Push Up, Box Jump
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