This afternoon sessions have changed. We have a 4pm and 5pm session only this afternoon. We are closed tomorrow also due to the Allstar Affiliate Series Competition held on the Sunshine Coast. Power Clean 2×3@85% 2×2@90% Complete as many rounds as possible in 12 minutes of: 10 Hand Release Burpees 20 Front Rack Lunges 50/35 […]
CONTINUE READINGFront Squat 1×5@85% 2×2@90% For Time: 20 Hang Power Cleans 60/40 25 Kettlebell Swings 24/16 20 Pull Ups 15 Hang Power Cleans 60/40 20 Kettlebell Swings 24/16 15 Pull Ups Post load and time to the whiteboard
CONTINUE READINGComplete as many rounds as possible in 15 minutes of: 300m Sandbag Run 12 Deadlift 100/70 15 Handstand Push Ups Post total rounds to the whiteboard.
CONTINUE READINGPush Press 3-3-3-3 60sec rest For Time: Row 500m 40 Thrusters 30/20 30 Box Jump Overs 20 Toes to Bar Post load and time to the whiteboard
CONTINUE READINGBack Squat 1×5@85% 2×2@90% Complete 3 rounds for time of: 8 Power Snatch 60/40 40 Double Unders 15 Plate Facing Burpees Post load and time to the whiteboard
CONTINUE READINGRest Day
CONTINUE READINGGood luck to the guys competing at WODStock today. Partner WOD Complete 10 rounds for time of: 150m Medball Run 5 Shoulder to Overhead 60/40 10 Wall Balls Partner A will complete a round while partner B rests. Once partner A completes the round partner B will then start and do the same. This will […]
CONTINUE READINGPush Jerk 2×5@85% 3×2@90% Complete 3 rounds for time of: 4 Squat Cleans 100/65 10 Bar Muscle Ups 50 Double Unders Post load and time to the whiteboard
CONTINUE READINGDeadlift 2×5@85% 3×2@90% Complete as many reps in 10 minutes of: 30 Handstand Push Ups 20 Box Jumps 30/24 10 Hang Power Snatches 50/35 Post load and reps to the whiteboard
CONTINUE READINGComplete 3 rounds for time of: 6 Power Cleans 80/55 9 Bar Facing Burpees 12 Toes to Bar 400m Run 12 Toes to Bar 9 Bar Facing Burpees 6 Power Cleans 80/55 150m Run between rounds 1 & 2, and 2 & 3.
CONTINUE READING