S1: Hang Power Clean 3-3-3 @ 75% S2: Hang Power Clean 8×3 @ 75% Rest 60sec Complete 3 rounds for time of: 50 Double Unders 7 Push Jerk 80/55 15 Chest to Bar Post load and time to whiteboard
CONTINUE READINGS1: Push Jerk 5-5-5 @ 75% S2 Push Jerk 10 x 2 @ 70% 45sec rest Complete as many reps as possible in 12 minutes of: Buy in: 40 Handstand Push Ups 8 Front Squat 80/55 20 Kettlebell Swings 24/16 Post load and total reps to whiteboard
CONTINUE READINGS1 & S2: Back Squat 15 minutes to find a 20RM Complete as many rounds as possible in 12 minutes of: 8 Push Jerk 70/50 15 Toes to Bar 8 Box Jumps 30/24 Post load and rounds to whiteboard
CONTINUE READINGS1: Push Jerk 3-3-3-3 @ 80% S2: Push Jerk EMOM perform 3 reps for 9 minutes @ 75% Complete 5 rounds for time of: 12 Box Jumps Overs 5 Hang Clean Thrusters 60/40 Post load and time to whiteboard
CONTINUE READINGThere will be no 8am session tomorrow, only 7am. Good luck tomorrow to the guys competing in WODStock. S1: Power Clean and Jerk 3-3-3 @ 80% S2: Power Clean and Push Jerk + Split Jerk 15 minutes to work up to a 2 rep max Complete as many rounds as possible in 10 minutes of: […]
CONTINUE READINGS1: Push Jerk 3-3-3-3 @ 75% S2: Push Jerk 2×3 @ 85%, 1×2 @ 90%, 1×1 @ 95% Complete as many rounds as possible in 12 minutes of: Clean and Jerk 70/50 (Ladder format 2,4,6,8….) 8 Box Jump 12 Wall Balls 150m Run Post load and rounds 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: Push Jerk 3-3-3 @ 75% S2: Push Jerk 8×2 @ 75% 60sec rest For Time: 50 Kettlebell Swings 24/16 50 Box Jumps 50 Shoulder to Overhead 60/40 Post load and time to whiteboard
CONTINUE READINGS1 & S2: Deadlift 20 minutes to find a 1RM Complete as many reps as possible in the 10 minute ladder of: Push Jerk 80/55 Front Squat 80/55 20 Double Unders to buy in each time. Post load and rounds to whiteboard
CONTINUE READING