S1: Power Clean 3-3-3 @ 80% S2: Power Clean EMOM for 10 minutes perform 2 reps at 80% Complete 3 rounds for time of: 3 Rope Climbs 15 Push Jerk 60/40 150m Medball Run Post load and time to whiteboard
CONTINUE READINGNo 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: Push Jerk 3-3-3 @ 80% S2: Push Jerk 8×3 @ 75% (60sec rest) 15-12-9-6 for time of: Dumbbell Snatch 30/20 Left Dumbbell Snatch 30/20 Right Box Jumps 30/24
CONTINUE READINGS1: Back Squat 3-3-3-3 @ 80% S2: Back Squat 1×2 @ 85% 2×1 @ 90% 1×1 @ 95% Complete 2 rounds for time of: 10 Power Clean 70/45 2 Rope Climbs 10 Overhead Squat 70/45 2 Rope Climbs 10 Push Jerk 70/45 2 Rope Climbs Post load and time to whiteboard.
CONTINUE READINGS1: Clean 3-3-3-3 @ 75% S2: Clean EMOM perform 10 x 2 @ 70% Complete as many rounds as possible in 12 minutes of: 5 Muscle Ups 8 Push Jerk 70/50 150m Run Post load and rounds to whiteboard.
CONTINUE READINGS1: Push Jerk 3-3-3 @ 80% S2: Push Jerk 10 x 2 @ 70% “Power Elizabeth” 21-15-9 for time of: Power Clean 62.5/42.5 Ring Dips 2 min rest Then 3 x ME Toes to Bar Post load and time to whiteboard.
CONTINUE READING“DT” Complete 5 rounds for time of: 12 Deadlifts 70/50 9 Hang Power Cleans 70/50 6 Push Jerk 70/50 Post time to comments.
CONTINUE READINGSnatch 3-3-3 For Time: 15-12-9-6 Push Jerk 60/40 Burpee Box Jumps Post height and time to comments.
CONTINUE READINGNo 6:30pm session tonight all other classes are as per normal. Push Jerk 2-2-2 Complete 10 rounds for time of: 5 Front Squats 50/30 9 Kettlebell Swings 24/16 7 Box Jump Overs 30/24 Post load and time to comments.
CONTINUE READINGWe only have a 9am session today. Partner WOD Part A. 10 minutes to find your max weight of the complex. Power Clean Front Squat Push Jerk Part B. Complete as many rounds as possible in 14 minutes of: 30 Power Cleans 50/30 30 Box Jumps 30 Kettlebell Swings 24/16 Post load and rounds to […]
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