Power Snatch EMOM for 8 minutes – 3 reps @ 75% Complete 3 Rounds for time of: 10 Hand Release Lateral Burpees 20 Deadlifts 100/70 40 Air Squats 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 READINGThursday we only have a 5am, 6am, and 9am sesssion. Open gym Thursday morning is per normal but no afternoon sessions. For Time: 800m Sandbag Run Then 3 rounds of: 50 Air Squats 30 Kettlebell Swings 24/16 10 Shoulder to Overhead 65/42.5 Post time to the whiteboard
CONTINUE READINGClosed today and tomorrow but here is a WOD that can be completed at home. Complete 4 rounds for time of: 20 Push Ups 30 Air Squats 50 Double Unders or 200m Run Post time to comments.
CONTINUE READINGHang Power Snatch 2-2-2-2 Complete 4 rounds for time of: 10 Deadlifts 100/70 20 Air Squats 12 Toes to Bar Post load and time to the whiteboard
CONTINUE READINGPower Clean 15 minutes to find a 5RM 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 READINGA reminder no sessions today due to the Semper Paratus Competition, below is a wod that can 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.Enjoy your weekend. Complete 3 […]
CONTINUE READINGNo sessions today due to the Battle in the Switch Competition. Below is a wod that can be completed at home. If you get a chance come down and support, if we don’t see you enjoy your weekend. Complete as many rounds as possible in 15 minutes of: Buy in: 1km Run 10 Pushups 15 Air Squats 20 […]
CONTINUE READINGComplete 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 rounds to whiteboard
CONTINUE READINGSkill: Max Box Jump Height and Max Broad Jump Complete as many rounds as possible in 17 minutes of: 15 Sit Ups 25 Push Ups 35 Air Squats 400m Run Post rounds to whiteboard
CONTINUE READING