S1: Clean 3-3-3 @ 75% S2: Clean 8 x 2 @ 70% (60sec Rest) Complete as many rounds as possible in 12 minutes of: 6 Ground to Overhead 80/55 3 Rope Climbs/12 Burpee Pull Ups Post load and rounds to whiteboard
CONTINUE READINGComplete 3 rounds for time of: 300m Run 21 Wall Balls 15 Push Ups 9 Deadlifts 140/90 21 Wall Balls Post time to whiteboard
CONTINUE READINGS1: Push Jerk 5-5-5 @ 75% S2 Push Jerk 10 x 2 @ 70% 45sec rest Complete as many reps as possible in 12 minutes of: Buy in: 40 Handstand Push Ups 8 Front Squat 80/55 20 Kettlebell Swings 24/16 Post load and total reps to whiteboard
CONTINUE READINGS1: Front Squat 5-5-5 @ 75% S2: Front Squat 1×3 @ 80%, 2×2 @ 85%, 2×1 @ 90% Complete 5 rounds for time of: 15 Box Jumps 10 Chest to Bar Pull ups 5 Power Cleans 90/60 Post load and time to whiteboard
CONTINUE READINGRest Day
CONTINUE READINGWe have Weightlifting at 6am and only the one session at 7am this morning. If you get a chance come down to WODStock on the Gold Coast to cheer on the guys competing today. Complete as many rounds as possible in 18 minutes of: 30 Kettlebell Swings 32/24 15 Burpee Box Jumps 300m Run Post […]
CONTINUE READINGTomorrow we’ll have our normal Weightlifting at 6am then just the one class at 7am. We have 26 people competing this Saturday at WODStock on the Gold Coast be sure to pop in and watch the action. S1: Bench Press 5-5-5 @ 75% S2: Bench Press 2×3 @ 85%, 2×2 @ 90% Complete 3 rounds […]
CONTINUE READINGS1: Deadlift 5-5-5 @ 75% S2: Deadlift EMOM for 8 minutes complete 3 reps at 75% Complete as many reps as possible in 10 minutes of: 30 Wall Balls 20 Push Ups 10 Ring Dips Post load and and total reps to whiteboard
CONTINUE READINGComplete 2 rounds for time of: 30 Kettlebell Swings 24/16 10 Thrusters 70/50 20 Knees to Elbow 10 Power Cleans 70/50 30 Pull Ups 10 Overhead Squats 70/50 Post time to whiteboard.
CONTINUE READINGS1: and S2: Push Press 15 minutes to find a 1RM Complete 4 rounds for time of: 150m Farmers Carry 25/20 10 Squat Cleans 60/40 8 Bar Facing Burpees Post load and time to whiteboard
CONTINUE READING