Partner WOD Complete as many rounds as possible in 20 minutes of: 60 Hand Release Push Ups 300m Run 80 Butterfly Sit Ups 300m Run 60 Jumping Lunges 300m Run Post rounds to comments.
CONTINUE READING“Kelly” Complete 5 rounds for time of: Run 400m 30 Box Jumps 30 Wall Balls Post time to the whiteboard.
CONTINUE READINGComplete 3 rounds for time of: 700m Run 30 Kettlebell Swings 32/24 20 Toes to Bar Post time to the whiteboard
CONTINUE READINGNo sessions on today due to the Allstar Finals on the Sunshine Coast. Good luck to all those competing. Here is a WOD that can be completed at home. For Time: 30 Burpees 400m Run 60 Butterfly Sit Ups 400m Run 90 Air Squats 400m Run Post time to comments.
CONTINUE READINGComplete as many rounds as possible in 20 minutes of: 500m Run 1 Rope Climb 20 Front Rack Lunges 60/40 1 Rope Climb Post rounds to the whiteboard.
CONTINUE READINGSquat Clean 2×3@85% 2×2@90% Skill: Free Standing Handstands Complete 3 rounds for time of: 300m Run 21 Box Jumps 10 Deadlifts 120/80 Post load and time to the whiteboard.
CONTINUE READINGFor Time: 1000m Row 4 Rope Climbs then 2 rounds: 7 Clean and Jerk 70/50 7 Burpee Muscle Ups/12 Burpee Pull Ups then 3 rounds: 300m Run 10 Back Squats 70/50 Post time to the whiteboard.
CONTINUE READINGGood luck to the girls competing today and over the weekend at the Pan Pacific Masters Fitness Challenge. Check out the action at the Runaway Bay Sports Super Centre. Bench Press 15 minutes to find a 3RM Heavy Helen Complete 3 rounds for time of: 400m Run 21 Kettlebell Swings 32/24 12 Chest to Bar […]
CONTINUE READINGPartner WOD 15 minute time: Complete 4 rounds of: 150m Run 20 Kettlebell Sumo Deadlift High Pull 24/16 In the remaining time complete as many rounds of: 20 Kettlebell Swings 24/16 30 Double Unders Post total rounds of Kettlebell Swings and Double Unders to comments.
CONTINUE READINGPower Snatch 15 minutes to find a 1RM Complete 3 rounds for time of: 500m Run 12 Power Snatches 42.5/30 12 Burpee Bar Facing Post load and time to the whiteboard.
CONTINUE READING