A few reminders: - Leave the coaching to the coaches. As members your support for one another is very important and we encourage you to motivate each other and work together to bring the best out of each other. However, coaching movements, particularly those that involve...
Mobility 6.15 - 7.00pm Bench Press 3-3-3 Rope Climbs 2-2-2 Weighted Situps 10-10-10 Weighted Pullups 3-3-3 ...
“Elizabeth” For time: 21-15-9 Squat Cleans (60/40kg) Ring Dips Strict 20 minute cutoff. 3 x 100m Row sprints ...
Bonus Mobility Session - 6.15 - 7.00pm WOD For time: 50 Back Extensions 400m Run 10 Shoot-throughs 15 Toes-to-Bar 20 Squats 800m Run 5 Shoot-throughs 10 Toes-to-Bar 15 Squats 400m Run 10 Shoot-throughs 15 Toes-to-Bar 20 Squats 100 Double Unders Lobb's Garage Gym...
Press 2Rm Back Squats 3 x Max Effort @ above weight - Must be continuous reps, ie lock out, go again - Rest exactly 1 minute between sets - Score is total reps Totally unrelated video, but you really need to see this: httpv://www.youtube.com/watch?v=z3ak4WhFGYc...
httpv://www.youtube.com/watch?v=ElHq13QiNA0...
Mobility 6.45 - 7.30am 7.30 - 8.15am WOD A) “Barbara” 5 rounds for time (Rest for 3 minutes between rounds. Record total time, do not deduct rest) 20 Pullups 30 Pushups 40 Situps 50 Squats OR B) "Helton" 3 rounds for time: 800m Run 30 Dumbbell Squat Cleans (20/15kg) 30 Burpees 50 minute cutoff on both workouts. ...
“Zoe” For time: 30 Muscle-Ups ...
Bonus Session - Mobility with Sandy 6:15 - 7.00pm WOD "Christine" 3 rounds for time: 500m Row 12 Deadlift (Bodyweight) 21 Box Jumps (20", old school) Optional Deadlift 3RM ...
Snatch 3RM OTM for 10 minutes: 3 Overhead Squat 3 Chest-to-Bar Pullups (or Bar Muscle-Ups) httpv://www.youtube.com/watch?v=B1g4INnwaaY 136kg - Nuff said....
