Deadlift 1×5@85% 2×3@90% 2×2@95% Complete as many reps of the 10 minute ladder: 3 Push Jerk 60/40 3 Chest to Bar Pull Ups 6 Push Jerk 60/40 6 Chest to Bar Pull Ups 9 Push Jerk 60/40 9 Chest to Bar Pull Ups… Post load and reps to the whiteboard.
CONTINUE READINGRest Day
CONTINUE READINGNo sessions on today due to the Allstar Finals on the Sunshine Coast. Good luck to all those competing. Here is a WOD that can be completed at home. For Time: 30 Burpees 400m Run 60 Butterfly Sit Ups 400m Run 90 Air Squats 400m Run Post time to comments.
CONTINUE READINGPush Press 3-3-3-3 @ 90% Complete as many rounds as possible in 9 minutes of: 16 Kettlebell Swings 24/16 8 Power Cleans 60/40 12 Box Jumps Overs Post load and rounds to the whiteboard.
CONTINUE READINGBack Squat 2×5@85% 3×3@90% Skill: Handstand Push Ups Complete 3 rounds for time of: 15 Handstand Push Ups 12 Toes to Bar 10 Overhead Squats 60/40 Post load and time to the whiteboard.
CONTINUE READINGFor Time: 21-15-9-3 Deadlift 110/75 Burpees 300m Sandbag Run Post time to the whiteboard.
CONTINUE READINGPush Jerk 3-3-3-3@90% For Time: 24 Pull Ups 6 Snatch 70/45 20 Pull Ups 6 Snatch 70/45 16 Pull Ups 6 Snatch 70/45 *Power or full snatch will be allowed Post load and time to the whiteboard.
CONTINUE READINGFront Squat 2×5@85% 3×3@90% Complete as many reps as possible in 10 minutes of: 10 Ring Muscle Ups 30 Wall Balls 10 Shoulder to Overhead 70/45 20 Box Jumps 50 Double Unders Post load and rounds to the whiteboard.
CONTINUE READINGRest Day
CONTINUE READINGPartner WOD 18 minutes Teams of 6 Row 3km Then in pairs for the remaining time complete: 15 Back Squats 70/45 24 Kettlebell Swings 24/16 15 Push Ups Post rounds to comments.
CONTINUE READING