Hang Snatch 2-2-2-2 Pause in the Bottom Across “The Chief” Max rounds in 3 minutes. Repeat for 5 cycles with 1 minute rest between rounds. 3 Power Cleans 60/42.5 6 Push Ups 9 Air Squats Post load and rounds to the whiteboard.
CONTINUE READINGPartner WOD Complete as many reps as possible in 18 minutes of: 300m Run 20 Push Press 50/35 30 Air Squats 40 Kettlebell Swings 24/16 Post total reps to comments.
CONTINUE READINGPress 5-4-3-2-1 Complete as many reps as possible in 12 minutes of: 5 Pull Ups 10 Push Ups 15 Air Squats 10 Pull Ups 15 Push Ups 20 Air Squats 15 Pull Ups 20 Push Ups 25 Air Squats…etc Post load and total reps to the whiteboard.
CONTINUE READINGPartner WOD Complete as many rounds as possible in 16 minutes of: 5 Push Ups 10 Air Squats 20 Double Unders Post rounds to the comment.
CONTINUE READINGPush Press 15minutes to build to a heavy 3 Complete 3 rounds for time of: 75 Double Unders 50 Air Squats 25 Power Snatch 35/20 Post load and time to the whiteboard.
CONTINUE READINGPartner WOD For Time: 150 Push Ups 300 Double Unders 200 Air Squats 800m Partner Run 100 Plated Sit Ups 15/10 Post time to comments.
CONTINUE READINGNo sessions on today due to the Allstar Finals on the Sunshine Coast. Good luck to all those competing. Here is a WOD that can be completed at home. For Time: 30 Burpees 400m Run 60 Butterfly Sit Ups 400m Run 90 Air Squats 400m Run Post time to comments.
CONTINUE READINGPush Jerk 2×5@85% 3×2@90% Complete as many rounds as possible in 10 minutes of: 5 Clean and Jerk 60/40 5 Bar Muscle Ups 10 Push Ups 15 Air Squats Post load and rounds to the whiteboard.
CONTINUE READINGClean 15 minutes to find a 1RM Complete as many rounds as possible in 20 minutes of: “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Or “Mary” 5 Handstand Push Ups 10 Pistol Squats 15 Pull Ups Post load and rounds to the whiteboard.
CONTINUE READINGWe’re closed today due to the Allstar Affiliate Series Competition held on the Sunshine Coast this weekend. Here is a WOD that can be completed at home. Good luck to everyone this weekend. Complete 10 rounds for time: 25m Sprint Up, 25m Sprint Back 5 Push Ups 10 Air Squats Post time to the whiteboard.
CONTINUE READING