Complete as many rounds as possible in 15 minutes of: 15 Wall Balls 10 Toes to Bar 15 Kettlebell Swings 24/16 250 Double Unders Post rounds to comments.
CONTINUE READINGOverhead Squat 15 minutes to work up to a 1RM Complete as many rounds as possible in 12 minutes of: 50 Double Unders 10 Hang Power Clean 80/55 16 Alternating Pistol Squats Post load and rounds to the whiteboard
CONTINUE READINGThruster 16 minutes to find a 3RM Complete 2 rounds for time of: 100 Double Unders 30 Toes to Bar 40 Push Ups Post load and time to whiteboard
CONTINUE READINGS1: Hang Squat Clean 3-3-3 @ 80% S2: Hang Squat Clean EMOM perform 2 reps for 8mins @ 70% Complete as many reps of the Thruster/Pull Up ladder in 10 minutes: 2 Thrusters 60/40 4 Pull Ups 30 Double Unders 4 Thrusters 60/40 6 Pull Ups 30 Double Unders 6 Thrusters 60/40 8 Pull Ups […]
CONTINUE READINGS1: Top Pull Deadlift 3-3-3 @ 75% S2: Top Pull Deadlift 1×3 @ 80%, 2×2 @ 85%, 1×1 @ 90% Complete as many rounds as possible in 12 minutes of: 30 Double Unders 6 Power Cleans 70/50 8 Front Squats 70/50 Post load and rounds to whiteboard
CONTINUE READINGPartner WOD Complete as many reps as possible in 16 minutes of: 30 Burpee Box Jumps 60 Wall Balls 90 Double Unders Post total reps to comments.
CONTINUE READINGS1: Hang Power Clean 3-3-3 @ 75% S2: Hang Power Clean 8×3 @ 75% Rest 60sec Complete 3 rounds for time of: 50 Double Unders 7 Push Jerk 80/55 15 Chest to Bar Post load and time to whiteboard
CONTINUE READINGS1 & S2: Press 5-5-5 Heaviest weight possible For Time: 80 Double Unders 40 Shoulder to Overhead 50/35 40 Pull Ups 30 Overhead Squat 50/35 30 Box Jumps 20 Toes to Bar 10 Squat Clean Thruster 70/45 80 Double Unders Post load and time to whiteboard
CONTINUE READINGTomorrow we’ll have our normal Weightlifting at 6am then just the one class at 7am. We have 26 people competing this Saturday at WODStock on the Gold Coast be sure to pop in and watch the action. S1: Bench Press 5-5-5 @ 75% S2: Bench Press 2×3 @ 85%, 2×2 @ 90% Complete 3 rounds […]
CONTINUE READINGNo sessions today but we will have Open Gym for our members tomorrow between 7:30am – 9:30am. Here is a workout that can be completed at home. Complete as many rounds as possible in 14 minutes of: 50 Double Unders/100 Skips 20 Alternating Lunges 10 Hand Release Push Ups (Have an object at arms length […]
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