“Partner Old School WOD” Complete as many rounds as possible in 20 minutes of: 400m Run 10 Wall Balls 10 Box Jumps One partner will run as the other accumulates as many rounds of Wall Balls and Box Jumps. You’ll then swap once your partner comes in from the run. Post total rounds to comments.
CONTINUE READINGPower Clean 15 minutes to find 1RM Complete as many rounds as possible in 10 minutes of: 20 Double Unders 15 Pull Ups 6 Clean and Jerk 60/40 Post load and rounds to the whiteboard
CONTINUE READINGOverhead Squat 15 minutes to find a 1RM Complete 3 rounds for time of: 150m Overhead Plate Carry 20/15 10 Burpees 9 Hang Snatch 60/40 Post load and time to the whiteboard
CONTINUE READING“Fight Gone Bad” Complete 3 rounds of: Wall Ball Sumo Deadlift High Pull 35/20. Box Jump Push Press 35/20. Row (Calories) 1 minute rest Post total reps to the whiteboard.
CONTINUE READINGPush Press 15 minutes to find a 1RM For Time: 400m Sandbag Run 35 Kettlebell Swings 32/24 12 Thrusters 70/50 25 Kettlebell Swings 32/24 9 Thruster 70/50 15 Kettlebell Swings 32/24 6 Thruster 70/50 400m Sandbag Run Post load and time to the whiteboard
CONTINUE READINGBack Squat 15 minutes to find a 1RM “The Chief” Max rounds in 3 minutes of: 3 Power Cleans 60/42.5 6 Push Ups 9 Air Squats Rest 1 minute and repeat for 5 cycles Post load and rounds to the whiteboard
CONTINUE READINGRest Day
CONTINUE READINGWe only have the 7am session this morning no 8am due to some of our members competing on the Sunshine Coast today. Partner WOD For Time: 100 Burpee Plate Jumps 100 Dumbbell Snatch 30/22.5 100 Wall Balls 11ft/10ft Partners will work together in accumulating the reps for each movement before moving to the next. Post […]
CONTINUE READING1. Push Jerk 15 minutes to find a 1RM 2. Max Pull Ups Complete 3 rounds for time of: 20 Lunges (Back) 70/45 20 Toes to Bar 3 Rope Climbs/300m Run Post load and time to the whiteboard
CONTINUE READINGDeadlift 18 minutes to find a 1RM “Elizabeth” 21-15-9 for time of: Clean 60/42.5 Ring Dip Post load and time to the whiteboard.
CONTINUE READING