Snatch 3 x 3 touch’n'go @ 80% 1RM Then Alternating OTM for 12 minutes 2 Snatches, 7 Box Jumps 2 Snatches, 7 Toes-to-bar If you got through this comfortably last time add weight to the snatch or add reps to the additional movements. 5 Burpees paid for each rep not completed within...
MOBILITY 6.15-7.00pm WOD AMRAP in 30 minutes: 3km Run (buy in) Then 5 Deadlifts (102.5kg/70kg) 20 Double Unders 5 Handstand Pushups 20 Situps If you scale to a 2km run then it becomes a 25 minute Amrap. If you scale to a 1km run then it becomes a 20 minute Amrap. httpv://www.youtube.com/watch?v=ABFwly0S8UI...
“Jackie” For time: 1000m Row 50 Thrusters (20/15kg) 30 Pullups Then KB Press 5-5-5 httpv://www.youtube.com/watch?v=6dTv2joU78M...
httpv://www.youtube.com/watch?v=BD3dlCjk250&list=PLCFC1434C95CFAB07&feature=endscreen...
MIDDAY - MOOROOKA BOWLS CLUB - BAREFOOT BOWLS Come along for a relaxed afternoon. Meals are available at the bowls club for $15-$20 or just drop in for a chat and roll a bowl. MOBILITY 6.45 - 7.30am 7.30-8.15am WOD A) “Helen” ...
A) "Brehm" For time: 10 Rope Climbs 20 Back Squats (102.5/70kg) 30 Handstand Pushups 40 Calories (Row) OR B) For time: 10 x (3 second Pullup Hold + 3 Pistols) 20 Front Squats (62.5/45kg) 30 Burpees 400m Med Ball Carry (9/6kg) httpv://www.youtube.com/watch?v=-t14gwNNh-Q...
MOBILITY 6.15-7.00pm "Tyler” 5 rounds for time: 7 Muscle-Ups 21 Sumo-Deadlift High Pull (45/30kg) New weight for Men so record sheet is clean Scaling options for this workout will include: a) Three rounds b) Sub 3 Pullups and 3 Ring Dips for each Muscle-Up (ie. each round is 21 Pull-ups and 21 Ring...
Mini-Metcon (8 minute time cap) 50 Mountain Climbers (L+R=2 reps) + Double Unders 40 Lunges (L+R=2 reps) + Double Unders 30 Pushups + Double Unders 20 Wall Ball + Double Unders 10 Burpees + Double Unders Then Back Squat 3 RM [caption id="attachment_4280" align="aligncenter" width="800"] Rich Fr is ready![/caption]...
MOBILITY 6.15-7.00pm WOD Either A) 2 rounds for time: 1000m Row 50 Situps 800m Run 50 Kettlebell Swings (24/16kg) 400m Run 50 Deadlift (50/35kg) OR B) 1 round for time + Deadlift to 1RM httpv://www.youtube.com/watch?v=wWUNjTHHIxY About 512kg thank-you very much!...
DOUBLE AMRAP #1 AMRAP in 10 minutes 4 Hang Power Cleans (70/50kg) 1 Jerk (70/50kg) 10 Box Jumps REST 3 MINUTES #2 AMRAP in 10 minutes 8 Toes-to-Bar 2 Wall Climbs 20 Double Unders ...
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