Fitness Back Squat 6-6-6-6-6 Complete as many rounds as possible in 14 minutes of: Row 250m 10 Ground to Overhead 45/30 50 Double Unders Performance Back Squat 3@80% 2@85% 1@90% 1@95% Complete 3 rounds of: 10 Clean and Jerk 60/40 2 Rope Climbs 20/15ft 10 Overhead Squat 60/40 2 Rope Climbs 20/15ft Post load and […]
CONTINUE READINGFitness 5 sets: 8 Bent Over Row +10-20sec Ring Dip Hold (Bottom) Complete as many rounds as possible in 16 minutes of: 8 Ground to Overhead 45/30 8 Burpee Pull Ups 400m Run Performance Bench Press 5-4-3-2-1 Complete as many rounds as possible in 8 minutes of: 3 Power Snatch 60/40 3 Overhead Squats 60/40 […]
CONTINUE READINGFitness 4 sets of: 8 Deadlift + 10 Push Ups Rest 90secs Complete as many reps as possible in 14 minutes of: 100 Double Unders 30 Pull Ups 20 Ground to Overhead 45/30 Performance Deadlift 5@75% 3@80% 2@85% 1@93% 1@97% For Time: 50 Chest to Bar Pull Ups 25 Hang Power Clean and Jerk 60/40 […]
CONTINUE READINGFitness Back Rack Lunges 4 x 10 Rest 90secs Complete as many rounds of the 12 minute ladder of: 3 Hand Release Push Ups 3 Toes to Bar 3 Ground to Overhead 45/30 6 Hand Release Push Ups 6 Toes to Bar 6 Ground to Overhead 45/30 9 Hand Release Push Ups 9 Toes to […]
CONTINUE READINGThis year marks the 100th Anniversary of the landing at Gallipoli on the 25th of April 1915. Partner WOD “Hoppy” Complete as many rounds as possible in 17 minutes of: 21 Lateral Bar Burpees 16 Box Jumps 24/20 8 Front Rack Forward Lunges 60/40 3 Ground to Overhead 60/40 Post rounds to comments.
CONTINUE READING“Partner WOD” Complete as many rounds as possible in 18 minutes of: 400m Run 25 Kettlebell Swings 32/24 25 Box Jumps 30/24 25 Ground to Overhead 60/40 Post rounds to comments.
CONTINUE READINGPartner WOD 5 mins ME Ground to Overhead 60/40 5 mins ME Box Jumps 30/24 5 mins ME Pull Ups 5 mins ME Partner Lateral Burpees Post total reps to comments.
CONTINUE READINGBack Squat 5-4-3-2-1 Complete as many rounds as possible in 8 minutes of: 8 Ground to Overhead 60/40 10 Bupees Then max metres in 3 minutes of: Plate Carry 20/10 Post load and rounds to the whiteboard
CONTINUE READINGS1: Clean 3-3-3 @ 75% S2: Clean 8 x 2 @ 70% (60sec Rest) Complete as many rounds as possible in 12 minutes of: 6 Ground to Overhead 80/55 3 Rope Climbs/12 Burpee Pull Ups Post load and rounds to whiteboard
CONTINUE READINGS1: & S2: Back Squat 20 minutes to find a 1RM Complete as many rounds as possible in 12 minutes of: 150m Run 9 Chest to Bar Pull Ups 10 Ground to Overhead 60/40 Post load and rounds to whiteboard.
CONTINUE READING