Deadlift 10-10-10-10 90 sec rest 10-9-8-7-6-5-4-3-2-1 for time of: Front Squats 50/35 Deficit Push Ups Sit Ups Post load and time to the whiteboard
CONTINUE READINGComplete 21-15-9 for time of: Ground to Overhead 60/40 Pull Ups “15 min cut off” Rest 3 minutes Front Squats 10-10-10 Heaviest weight possible. Post time and load 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: Front Squat 5-5-5 @ 75% S2: Front Squat 2×3 @ 85%, 2X2 @ 90% Complete as many rounds as possible in 10 minutes of: 18 Pull Ups 12 Push Jerks 60/40 6 Hang Power Snatch 60/40 Post load and rounds to whiteboard
CONTINUE READINGS1: and S2: Front Squat 10-10-10-10 (60 sec rest) Complete as many rounds as possible in 12 minutes of: 20 UB Double Unders 20 Kettlebell Swings 24/16 15 Toes to Bar 15 Push Ups Post load and rounds to whiteboard.
CONTINUE READINGNo sessions tomorrow due to the Sc Throwdown at the Sunshine Coast. S1: Push Jerk 3-3-3 @ 80% S2: Push Jerk 2-2-2 @ 90% Complete 3 rounds for time of: 15 Box Jump Overs 12 Knees to Elbow 10 Front Squats 45/30 Post load and time to whiteboard.
CONTINUE READINGS1: Front Squat 5-5-5 @ 75% S2: Box Squat 12 x 2 @ 70% (60sec) Complete as many rounds as possible in 9 minutes of: 30 Kettlebell Swings 24/16 5 Wall Climbs Post load and rounds to whiteboard.
CONTINUE READINGS1 & S2: Back Squat 20 minutes to find a 1RM Complete 3 rounds of: 4 Rope Climbs/2 Rope Climbs 6 Front Squats 90/65 10 Box Jumps Overs Post load and time to whiteboard.
CONTINUE READINGPress 15 minutes to find 1RM Complete as many rounds as possible in 10 minutes of: 60 Double Unders 20 Kettlebell Swings 24/16 8 Front Squats 80/55 Post load and times to the whiteboard.
CONTINUE READINGFront Squat 2-2-2 Complete 3 x 5 minute rounds of: 10 Chest to Bar Pull Ups 20 Push Ups 30 Kettlebell Swings 24/16 1 minute rest between rounds. Post rounds to comments.
CONTINUE READING