A) Sumo deadlift
5-5-5

-Touch and go reps.

B) 4rds for time of:
15 Sumo deadlift high pull, 42.5kg (30kg)
15 Ring dips

Post loads and time to comments.

For time:
60 Alternating pistols
50 Wallball shots, 10kg (6kg)
40 Box jumps, 24″ (20″)
30 Deadlifts, 85kg (60kg)
20 Power cleans, 85kg (60kg)
10 Front squats, 85kg (60kg)

-One bar, one load per person.

Post load and time to comments.

LEST WE FORGET

HAPPY BIRTHDAY STEW!!

We thought it would be fitting to pay our respects to our current and past servicemen with a hero workout on Remembrance Day. It would be great to see everyone make the extra effort to come in and get amongst it today!!

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on Oct. 29, 2009, when the helicopter he was in crashed in western Afghanistan.

He is survived by his wife, Cynthia Tidler; parents, Judy Zarit and Steve; and brother, Thomas.

“Weston”

In teams of 2-3 complete the following,

5 Rounds for time of:
Row 1km
200m Farmers carry, 2x24kg (2x16kg) kettlebells
50m Waiters walk, 50 meters – right arm, 22.5kg (15kg)
50m Waiters walk, 50 meters – left arm

Rx’d+ = 2x32kg (2x24kg) Farmers carry/ 25kg (17.5kg) Waiters walk

Post loads and team time to comments.

Incrementing ladder in 15mins of:
1 Ball slam, 35kg (25kg)
2 Toes to bar

Increment ball slams by 1 rep and toes to bar by 2 reps each round.

Post load and rep round completed to comments.

A) Front squat
4-4-4-4

-From the racks.

B) Push press
4-4-4-4

-From the racks.

C) Strict ring dips

-Superset reps.

Post loads and reps completed for each set to comments.

CHALLENGE NUMBER 1 DONE AND DUSTED FOR THE “YOUR BEST SUMMER BODY” HEALTH AND FITNESS CHALLENGE!!

30-20-10 Reps for time of:
Burpees
Wallball shots, 10kg (6kg)
Handstand walks (m)

Post load and time to comments.

A REMINDER THAT THE BOX WILL NOT BE OPEN FOR PM SESSIONS TUESDAY DUE TO THE MELBOURNE CUP. ALL MORNING SESSIONS WILL RUN AS PER NORMAL.

A) Hang power clean
5-5-5-5-5

B) Max reps:(Choose one of the following)
GHD sit-ups
Hip extensions
Hollow rocks

-Superset reps.

Post loads and reps completed to comments.