A reminder no sessions tomorrow due to the Semper Paratus Competition. A wod will be posted to be completed at home. The public holiday on Monday we’ll have two sessions an 8:30am and a 4pm. And if you get a chance come down and support the guys competing over this weekend. S1 & S2: Power […]
CONTINUE READINGS1 & S2: Overhead Squat 18 minutes to find a 1RM For Time: 30 Wall Balls 20 Sumo Deadlift High Pulls 50/30 20 Slapping Push Ups 20 Toes to Bar 20 Slapping Push Ups 20 Sumo Deadlift High Pull 50/30 30 Wall Balls Post load and time to whiteboard
CONTINUE READINGPart A. “Bring Sally Up” Challenge 60/40 Part B. Complete 3 rounds for time of: 500m Run 40 Kettlebell Swings 24/16 Post time to whiteboard.
CONTINUE READINGS1 & S2: Power Clean 16 minutes to find a 1RM Complete 3 rounds for time of: 16 Front Rack Lunges 60/40 20 Box Jumps 50 Double Unders Post load and time to whiteboard.
CONTINUE READINGS1: & S2: Back Squat 20 minutes to find a 1RM Complete as many rounds as possible in 12 minutes of: 150m Run 9 Chest to Bar Pull Ups 10 Ground to Overhead 60/40 Post load and rounds to whiteboard.
CONTINUE READINGRest Day
CONTINUE READING“Partner Wod” Complete as many rounds as possible in 16 minutes of: 300m Sandbag Run 8 Knees to Elbow 10 Shoulder to Overhead 50/35 12 Kettlebell Swings 24/16 Post rounds to comments.
CONTINUE READINGS1: & S2: Push Jerk 18 minutes to find a 1RM Complete as many reps as possible in 9 minutes of: 5 Muscle Ups 25 Wall Balls then 1 min x ME Burpees 1 min x ME Kettlebell Swings 32/24 1 min x ME Burpees Post load and total reps to whiteboard
CONTINUE READINGS1: & S2: Deadlift 20 minutes to find a 1RM 21-15-9 for time of: Power Snatch 55/35 Handstand Push Ups Pistol Squats Post load and time to whiteboard
CONTINUE READING“Nancy” Complete 5 rounds for time of: 400m Run 15 Overhead Squats 42.5/30 Then “Annie” 50-40-30-20-10 for time of: Double Unders Sit Ups Post time to whiteboard
CONTINUE READING