Complete 5 rounds for time of: 15 Box Jumps 30/24 12 Deadlift 100/70 300m Run Post time to the whiteboard.
CONTINUE READINGPush Press + 2 Push Jerk 1-1-1-1-1 Complete as many rounds as possible in 14 minutes of: 20 Burpees 10 Pistols 10 Hang Power Snatches 60/40 Post load and rounds to the whiteboard.
CONTINUE READINGOverhead Squat 5 x 2 (Pause 3 secs) Increasing “Open 13.4” Complete as many reps as possible in 7 minutes of 3 Clean and Jerks 61/43 3 Toes to Bar 6 Clean and Jerks 61/43 6 Toes to Bar 9 Clean and Jerks 61/43 9 Toes to Bar Post load and reps to the whiteboard.
CONTINUE READINGRest Day
CONTINUE READINGPartner WOD For Time: 250 Double Unders 150 Wall Balls 100 Box Jumps 75 Chest to Bar Pull Ups 500m Partner Run Post time to comments.
CONTINUE READINGBench Press 3-3-3-3 Increasing Weighted Pull Ups 5-5-5 Then 2 minutes rest Max UB Pull Ups 12 minute AMRAP 3 Muscle Ups 5 Squat Cleans 75/50 9 Bar Facing Burpees Post load and rounds to the whiteboard
CONTINUE READINGBack Squat 2-2-2-2-2 Increasing Complete 7 rounds for time of: 7 Hang Power Cleans 60/40 7 HSPU 7 Wall Balls Post load and time to the whiteboard.
CONTINUE READINGFor Time: 700m Run 50 Box Jumps 700m Run 150 Double Unders 700m Run 50 Kettlebell Swings 32/24 700m Run Post time to the whiteboard.
CONTINUE READINGPush Jerk Every 2 minutes for 12 minutes 2 reps. (Pause in the catch) Increasing Front Squat 4 x 2 (Pause 4 secs) Increasing 2 Rounds of: 21-15-9 Thrusters 42.5/30 Pull Ups Post load and rounds to the whiteboard.
CONTINUE READINGPublic Holiday The box is closed today for the Public Holiday and will return to normal hours as of tomorrow.
CONTINUE READING