“12 Days of Christmas” 1 Power Snatch 70/45 2 Muscle Ups 3 Lateral Burpees 4 Power Cleans 70/45 5 Handstand Push Ups 6 Chest to Bar Pull Ups 7 Wall Balls 8 Box Jumps 30/24 9 Toes to Bar 10 Pistols 11 Kettlebell Swings 32/24 12 Thrusters 70/45 Post time to the whiteboard.
CONTINUE READINGComplete as many rounds as possible in 18 minutes of: 300m Run 12 Hand Release Push Ups 20 Kettlebell Swings 24/16 Post rounds to comments.
CONTINUE READINGThere will be no 6:30pm session today and no sessions tomorrow due to the Immortals Team Challenge at the Gold Coast Convention Centre over the weekend. Be sure to come down and support as you don’t want to miss this one. S1: Push Press 3-3-3 @ 80% S2: Push Press 1×3 @ 85% 3×2 @ […]
CONTINUE READINGS1: Front Squat 5-5-5 @ 75% S2: Front Squat 10 x 2 @ 70% Rest 60sec Complete 4 rounds for time of: 30 Kettlebell Swings 15 Handstand Push Ups/ 5 Wall Walks 10 Box Jumps 30/24 Post load and time to whiteboard
CONTINUE READINGWe have Weightlifting at 6am and only the one session at 7am this morning. If you get a chance come down to WODStock on the Gold Coast to cheer on the guys competing today. Complete as many rounds as possible in 18 minutes of: 30 Kettlebell Swings 32/24 15 Burpee Box Jumps 300m Run Post […]
CONTINUE READINGComplete 2 rounds for time of: 30 Kettlebell Swings 24/16 10 Thrusters 70/50 20 Knees to Elbow 10 Power Cleans 70/50 30 Pull Ups 10 Overhead Squats 70/50 Post time to whiteboard.
CONTINUE READING“Partner Wod” Complete as many rounds as possible in 16 minutes of: 300m Sandbag Run 8 Knees to Elbow 10 Shoulder to Overhead 50/35 12 Kettlebell Swings 24/16 Post rounds to comments.
CONTINUE READINGS1: & S2: Push Jerk 18 minutes to find a 1RM Complete as many reps as possible in 9 minutes of: 5 Muscle Ups 25 Wall Balls then 1 min x ME Burpees 1 min x ME Kettlebell Swings 32/24 1 min x ME Burpees Post load and total reps to whiteboard
CONTINUE READINGS1 & S2: Front Squat 20 minutes to work up to a 3RM Complete as many rounds as possible in 10 minutes of: 100 Double Unders 50 Kettlebell Swings 24/16 (5 Burpee Penalty when KB is dropped or stops moving) Post load and rounds to whiteboard
CONTINUE READING“Partner WOD” Part A. – Complete as many rounds as possible in 8 minutes of: 30 Double Unders 10 Pull Ups 8 Burpees 1 minute rest Part B. – Complete as many rounds as possible in 6 minutes of: 10 Kettlebell Swings 24/16 (Increasing by 10 reps each round) 5 Front Squats 60/40 (Increasing by […]
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