“From 4th of July 2016” FITNESS 5 Sets of: 12 Dumbbell Lunges + 8 Ring Rows Rest 60secs Complete as many rounds as possible in 13 minutes of: 10 Overhead Squats 42.5/30 10 Pull Ups 10 Box Jumps PERFORMANCE Back Squat 3-3-3-3-3 @ 75% then Good Mornings 3×8 Complete as many rounds as possible in […]
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 (2sec Pause) Technique For Time: Row 500m 40 Wall Balls 40 Burpees 40 Wall Balls Row 500m Performance Overhead Squat 3-3-3-3 Across Complete 3 rounds for time of: 20 Pistol Squats 7 Muscle Ups 9 Hang Clean and Jerk 60/40 Post load and scores to the whiteboard.
CONTINUE READINGFront Squat 10×70%, 7×75%, 5×80%, 3×85%, 2×90% Complete 3 rounds for time of: 20 Pistol Squats 12 Hang Power Clean 60/40 7 Ring Muscle Ups Post load and time to the whiteboard.
CONTINUE READINGPush Press 5-5-5-5 Complete as many rounds as possible in 15 minutes of: 20 Push Ups 16 Pistol Squats 16/12 12 Toes to Bar Post load and rounds to the whiteboard
CONTINUE READINGPower 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 READINGClean EMOM perform 1 rep for 10 minutes (Heaviest weight possible) Complete 5 rounds for time of: 30 Double Unders 8 Power Clean 60/40 12 Pistol Squats Post load and time to the whiteboard.
CONTINUE READINGPress 5-5-5-5-5 Complete 3 rounds for time of: 10 Overhead Squats 70/50 12 Pistol Squats 16/12 300m Run Post load and time to the whiteboard
CONTINUE READINGS1: Push Jerk 3-3-3 @ 80% S2: Push Jerk 2×3 @ 85%, 2×2 @ 90% Complete 3 rounds for time of: 20 Pistol Squats 16 Dumbbell Snatch 25/20 10 Toes to Bar 150m Farmers Carry 25/20 Post load and time to whiteboard
CONTINUE READINGTomorrow we’ll have our normal Weightlifting at 6am then just the one class at 7am. We have 26 people competing this Saturday at WODStock on the Gold Coast be sure to pop in and watch the action. S1: Bench Press 5-5-5 @ 75% S2: Bench Press 2×3 @ 85%, 2×2 @ 90% Complete 3 rounds […]
CONTINUE READINGS1: Back Squat 3-3-3-3 @ 80% S2: Box Squat 10×2 @ 70% 60 sec rest Complete 4 rounds for time of: 16 Alternating Dumbbell Snatch 30/20 12 Pistol Squat 3 Muscle Up Post load and time to whiteboard
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