Front Squat 16 minutes to work up to a 1RM Complete 5 rounds for time of: 5 Bar Muscle Ups 10 Deadlifts 100/70 5 Burpee Box Jumps 30/24 Post load and time to the whiteboard
CONTINUE READINGComplete as many rounds as possible in 18 minutes of: 300m Run 5 Deadlifts 50/30 5 Front Squat 50/30 5 Push Jerk 50/30 While one partner is running the other partner is completing the complex. Once that partner finishes the 300m they will then swap and take over from where their partner left off. Post […]
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 READING“Nutts” For Time: 10 Handstand Push Ups 15 Deadlifts 115/80 25 Box Jumps 30/24in 50 Pull Ups 100 Wall Balls 10ft 200 Double Unders 400m Plate Run 20/15 Post time to the whiteboard
CONTINUE READINGHERO WOD ‘BAIRD’ MEN: 3 Rounds AMRepsAP 13 minutes 600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence. Run under 2mins do extra pull ups, Run over 2mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements. WOMEN: 3 Rounds AMRepsAP 14 minutes […]
CONTINUE READINGPartner WOD – (01/04/2013) Complete as many rounds as possible in 18 minutes of: 12 Box Jumps 9 Deadlifts 100/70 6 Handstand Push Ups 300m Sandbag Run In teams of 2, person 1 will complete 12 Box Jumps before person 2 then completes 12 Box Jumps, person 1 will then complete 9 Deadlifts before person […]
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 READINGWe’ll have normal hours on the Monday and closed on the Wednesday for the Public Holiday. “Partner WOD” Complete as many rounds as possible in 16 minutes of: 10 Burpee Box Jump Overs then 3 rounds each of the complex: 3 Deadlifts 60/40 3 Front Squats 60/40 3 Push Jerk 60/40 Post rounds to comments.
CONTINUE READINGS1: Push Press 3-3-3 @ 80% S2: Hang Power Clean & Jerk EMOM for 8 minutes perform 3 reps at 75% Complete as many rounds as possible in 9 minutes of: 15 Wall Balls 7 Burpee Box Jumps 4 Deadlifts 140/90 Post load and rounds to whiteboard.
CONTINUE READINGPartner Wod Complete as many rounds as possible in 20 minutes of: 30 Deadlifts 80/60 48m Sandbag Lunge 20/10 300m Run Post rounds to comments.
CONTINUE READING