August 2014

Mo-Billi-ty 6.15pm A) Deadlift / Weighted Pushups 5 x 7 / 10 - Deadlift @75% of 1RM - Weighted Pushups: increment across the sets B) For time: 500m Row 50 Wall Ball (9/6kg) (7 minute time cap) [caption id="attachment_7264" align="aligncenter" width="426"] Dave C with that familiar expression.[/caption]...

A) Strict Press 3 x 3 x 85-90% of 1RM B) Weighted Pull-Ups 5-5-5 If you don't have strict bodyweight pull-ups do 3 x 10 x lightest band possible. [caption id="attachment_7236" align="aligncenter" width="640"] Feona, Kath L, Anita[/caption]  ...

A) OTM for 10 minutes: 3 Deadlifts at 80-85% of 1RM 30 Double Unders (scaling - choose a number you can consistently do in 30 seconds) B) OTM for 10 minutes: 5 Burpee Box Jumps (30/24") 7 Wall Balls (9/6kg) [caption id="attachment_7227" align="aligncenter" width="423"] Jo G[/caption]...

Mo-BILLI-ty 6.15pm WOD A) Barbell Complex - Power Clean, Hang Power Clean, 2 Split Jerks, 5 Front Squats B) Incrementing AMRAP in 7 minutes: 1 Power Clean (60/40kg) (^80/60kg) 2 Pushups 3 Squats 2 Power Cleans 4 Pushups 6 Squats 3 Power Cleans 6 Pushups 9 Squats etc...

MOBILITY - No scheduled class. Come in and get some anyway - check the clip below for some ideas. We have a great space dedicated to that purpose. Your body will thank you for it. SKILLS 9.30am - Overhead Squat - Snatch Balance WOD 7.30, 8.30am A) “Rankel” AMRAP in 20 minutes of: 6 Deadlift (100/70kg) 7 Pukies...

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