February 2017

Partner "Woehlke" 3 rounds for time: 4 Jerks (85/60kg) 5 Front Squats (85/60kg) 6 Power Cleans (85/60kg) 40 Pull-Ups 50 Pushups 60 Situps 3 minutes rest. - Each partner will complete all of the barbell work with one person working while the other is resting. i.e. Partner A - 4 Jerks, Partner B - 4 Jerks Partner...

Rotating EMOM. - Complete the allocated number of reps of each movement on the 0:00, 0:15 and 0:30, rotating to the next station every minute for five complete rounds. A) 1 Muscle-Up B) 2 Deadlifts (@ ~ 75%) C) 3 Burpees D) 4 Dumbbell G2OH (2 x L, 2 x R) E) 5 Situps - e.g. At...

4pm session this afternoon for any members registering for the Open.  WOD - morning classes A) Alternating EMOM for 10 minutes: - 5 Hang Power Cleans (BBF sub 10 KB Swings) - AMRAP in 30 sec. Dumbbell Stepovers  (24/20". 20/15kg) B) Partner WOD AMRAP in 12 minutes: 10 SDHP (35/25kg) (^50/35kg) (Barbell Free sub 10...

A) 3 rounds, not for time: 5 Presses 5 Push Presses 5 Push Jerks - Attempt to complete each round as a set of 15 reps without re-racking the bar. B) AMRAP in 10 minutes: 30 Power Cleans (52.5/35kg) 30 Box Jumps 30 Pushups 30 Front Rack Lunges (52.5/35kg) ...

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