No 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: Deadlift 3-3-3-3 @ 85% S2: Deadlift 10 x 3 @ 75% (60 sec rest) Complete as many rounds as possible in 12 minutes of: 8 Handstand Push Ups 6 Squat Clean 80/55 12 Knees to Elbow Post rounds to whiteboard.
CONTINUE READINGS1: Front Squat 5-5-5 @ 80% S2: Front Squat 12 x 2 @ 70% (60sec rest) Complete 3 rounds for time of: 10 Overhead Squat 20 Kettlebell Swings 32/24 20 Knees to Elbow Post load and time to whiteboard.
CONTINUE READINGIn teams of 3 complete as many reps as possible in 15 minutes of: 200 Wall Balls 100 Sumo Deadlift High Pull 40/25 50 Knees to Elbow
CONTINUE READINGHang Power Snatch 3-3-3 Complete as many rounds of the ascending ladder in 12 minutes. Begin with 2 reps then 4,6,8 and so on: Ground to Overhead 60/40 Lateral Burpee Finisher 3 x Max Reps Knees to Elbow Post load and rounds to comments.
CONTINUE READINGFront Squat 3-3-3 Complete 2 rounds for time of: 10 Pistol Squats 15 Ring Dips 20 Ground to Overhead 50/30 25 Knees to Elbow 30 Kettlebell Swings 24/16 450m Run Post load and time to comments.
CONTINUE READING“Filthy Fifty” For Time: 50 Box Jump 24/20 50 Jumping Pull Ups 50 Kettlebell Swings 16/12 50 Walking Lunges 50 Knees to Elbows 50 Push Press 20/15 50 Back Extensions 50 Wall Ball Shots 50 Burpees 50 Double Unders Post time to comments.
CONTINUE READINGHang Power Snatch 3-3-3 21-15-9-21 for time of: Shoulder to Overhead 50/30 Box Jump Overs 30/24 Knees to Elbow Post load and time to comments.
CONTINUE READINGThere will be no sessions tomorrow due to guys competing in the Again Faster Allstar Elite Team Series in Ipswich. We’ll post a WOD that can be competed at home. Sumo Deadlift 3-3-3-3 Tabata Mash Up: Lunges Knees to Elbow Burpees Post load and reps to comments.
CONTINUE READINGComplete as many rounds as possible in 20 minutes of: 30 Air Squats 20 Push Ups 10 Knees to Elbow 300m Run Post rounds to comments.
CONTINUE READING