Power Snatch 3-3-3-3 Across Complete 3 rounds for time of: 10 Shoulder to Overhead 70/50 20 Pistol Squats 400m Sandbag Run Cut off – 16 minutes Post load and time to the whiteboard
CONTINUE READINGBench Press 3-3-3-3-3 Increase Complete as many rounds as possible in 12 minutes of: 15 Power Snatches 60/40 12 Toes to Bar 9 Burpee Plate Jumps Post load and rounds to the whiteboard
CONTINUE READINGPower Snatch 3-3-3-3-3 Touch and Go Complete 3 rounds for time of: 15 Deadlift 110/75 20 Lateral Burpees 10 Handstand Push Ups Post load and time to whiteboard.
CONTINUE READINGBack Squat EMOM for 8 minutes complete 5 reps @ 70% Complete 3 x 5 minute rounds of: 3 Power Snatch 70/45 6 Box Jumps 24/20 9 Kettlebell Swings 24/16 Rest 1 minute between rounds Post load and rounds to whiteboard
CONTINUE READING“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 READINGPower Snatch 15 minutes to find a 1RM “Diane” 21-15-9 for time of: Deadlift 102.5/70 Handstand Push Ups Post load and time to the whiteboard
CONTINUE READINGS1: Power Snatch 3-3-3 @ 75% S2: Power Snatch 2×3 @ 85%, 2×2 @ 90% Complete 4 rounds for time of: 10 Power Clean 80/55 30 Wall Balls Post load and time to whiteboard.
CONTINUE READINGA reminder no sessions tomorrow due to the Semper Paratus Competition. A wod will be posted to be completed at home. The public holiday on Monday we’ll have two sessions an 8:30am and a 4pm. And if you get a chance come down and support the guys competing over this weekend. S1 & S2: Power […]
CONTINUE READINGS1: & S2: Deadlift 20 minutes to find a 1RM 21-15-9 for time of: Power Snatch 55/35 Handstand Push Ups Pistol Squats Post load and time to whiteboard
CONTINUE READINGReminder no sessions tomorrow due to the Battle in the Switch Competition. A wod will be posted tomorrow that can be completed at home. Complete 5 rounds for time of: 300m Run 15 Thrusters 50/35 12 Pull Ups 9 Box Jumps 30/24 Rest 1 minute between rounds. Post total working time minus the rest periods […]
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