Good luck to those competing in the State championships for weightlifting this weekend, Coach Josh has to make 2 PB’s to make it to Nationals and don the QLD onesie!
WOD
Partner WOD! Les special 
In pairs complete the following for time
60 Front squats 40/25 – Partner A is working while Partner B holds their bar in the front rack position, if the bar is dropped by ‘B’ then ‘A’ must stop also, swap at any time, no cap on reps per person.
100 Double unders – Partner A performs DU’s (or triple singles) while partner B holds the top of a push up, if this position is lost ‘A’ must stop doing DU’s, swap at any time no cap on reps per person.
2 Carpark laps – Both partners go, one goes forward one goes backwards, as they pass the door to the box they swap and complete the 2nd lap
50 Shoulder to overhead 40/25 – Partner A presses the bar while Partner B holds their bar OVERHEAD, once again, if the bar drops reps cannot be completed until one partner has a bar locked overhead. Swap at any time, no rep cap.
80 Med ball cleans – Partner A performs the movement while partner B remains in a squat (without ball), ‘B’ must hold this position otherwise ‘A’ has to stop, swap at any time no rep cap.
2 Carpark laps - As above
40 Box jumps - Reps must be performed 1 at a time alternating between partners
60 Over partner burpees – Partner A will lie down and Partner B will burpee laterally over them, swap at any time no rep cap
2 Carpark laps – As above
Cross into the box, both partners must strike a pose and call time while holding this pose.
HOMEWORK
Usual double whammy for the weekend!
Episodes 41 and 42 – http://www.mobilitywod.com/2010/10/episode-41-improving-shoulder-organization-3-min-challenge/
http://www.mobilitywod.com/2010/10/episode-42-creative-pain-low-back-decompression-hammies
9:10AM STRONGMAN
Work up to a heavy triple deadlift with the AXLE bar
Then
Your ball or stone of choice
Males - 55 – 65 – 75
Females - 36 – 42(stone) – 55
9-6-3
Ball over/stone to shoulder
Strict(ish if need be) pull ups
Reps with the ball performed at the again faster wall, you will carry your ball (any way) to the pull up structure to complete your pull ups, once those are done carry your ball back before starting the next set of reps.
