Back Squat 1×5@85% 1×3@90% 2×2@95% 15-12-9 for time of: Squat Clean 85/55 Strict Handstand Push ups Post load and time to the whiteboard
CONTINUE READINGRest Day
CONTINUE READINGPartner WOD Complete as many rounds of the complex in 17 minutes of: 300m Run 10 Burpees Deadlift + Hang Power Clean + Front Squat + Push Jerk (60/40) Bar can’t be dropped during complex. Post rounds to comments
CONTINUE READINGPush Press 2×5@85% 3×3@90% Complete 5 rounds for time of: 18 Chest to Bar Pull Ups 25 Wall Balls Post load and time to the whiteboard
CONTINUE READINGBack Squat 2×5@85% 3×3@90% Complete as many rounds as possible in 8 minutes of: 5 Power Cleans 80/55 10 Handstand Push Ups 15 Kettlebell Swings 24/16 Post load and rounds to the whiteboard
CONTINUE READINGFor Time: 500m Run Then 4 rounds of: 3 Rope Climbs/9 Strict Pull Ups 15 Burpee Box Jumps 500m Run Post time to the whiteboard
CONTINUE READINGPress 5-5-5-5 @ 85% Complete 3 rounds for time of: 80 Double Unders 20 Dumbbell Snatches 30/20 150m Dumbbell Carry Post load and time to the whiteboard
CONTINUE READINGFront Squat 2×5@85% 3×3@90% Complete as many reps of the 10 minute ladder: 3 Thrusters 42.5/30 3 Toes to Bar 6 Thrusters 42.5/30 6 Toes to Bar 9 Thrusters 42.5/30 9 Toes to Bar 12 Thrusters 42.5/30 12 Toes to Bar…..etc Post load and reps to the whiteboard.
CONTINUE READINGRest Day
CONTINUE READINGWe’re closed today due to the Allstar Affiliate Series Competition held on the Sunshine Coast this weekend. Here is a WOD that can be completed at home. Good luck to everyone this weekend. Complete 10 rounds for time: 25m Sprint Up, 25m Sprint Back 5 Push Ups 10 Air Squats Post time to the whiteboard.
CONTINUE READING