12 Mar Monday, 13/03/17
With a 25 minute time cap: 1000m Row Then AMRAP 400m Run 45 Double Unders 15 DB Thrusters (20/15kg) 15 Box Jumps (24/20") 15 DB Pushups ...
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March 2017
11 Mar Sunday, 12/03/17 – Rest Day
Congratulations to Joel for stepping up on the weightlifting platform out at Cougars on Saturday afternoon. Such a big step to take for any novice lifter. He hit all six lifts and has qualified for the next round in a couple of weeks. ...
10 Mar Saturday, 11/03/17
6am through to 9am in 20 minute waves. (No Weightlifting at 7am due to Paige assisting through the morning with anyone wanting to improve Snatch technique.) Registered: "Open 17.3" (See video below) Non-registered: AMRAP in 15 minutes: 3 Chest-to-Bar Pull-Ups 3 Power Snatches (45/30kg) 6 Chest-to-Bar Pull-Ups 6 Power Snatches (45/30kg) 9 Chest-to-Bar Pull-Ups 9...
09 Mar Friday, 10/03/17
OTM for 5 minutes at each station: A) 12 KB Swings B) 15/12 Cal Row C) 20m Farmer Carry or 20m Sled Drag or 5 Tyre Flips D) 2 Pegboards or 2 Rope Climbs or 10 Ring Rows or 2 Sandbag Stair Climbs E) 30 Double Unders + 5 HSPU ...
08 Mar Thursday, 09/03/17
A) Hang Power Clean 8 - 8 - 8 - 8 B) Hang Power Snatch 4 - 4 - 4 - 4 C) Deadlift 2 - 2 - 2 - 2 The Fun Friday Finisher. ...
07 Mar Wednesday, 08/03/17
"Angie" For time: 100 Pull-Ups 100 Pushups 100 Situps 100 Squats ...
06 Mar Tuesday, 07/03/17
- AMRAP in 3 mins for 5 rounds. - Rest 1 minute between rounds. 3 Snatches (40/30kg) (^55/40kg) 6 Box Jumps (24/20") (^30/24") 18 Double Unders (^UB) ...
05 Mar Monday, 06/03/17
"The Bear" Complex - 5 rounds to find max load - Each round consists of 7 cycles of the following: Power Clean Front Squat Push Press Back Squat Push Press from behind the neck - The bar cannot rest on the ground at any point for the round to count ...
05 Mar Sunday, 06/03/17 – Rest Day
03 Mar Saturday, 04/03/17
All members welcome to come down and do the workout. We'll be running waves from 6am. 6am - 9am "Open 17.2" AMRAP in 12 minutes: 2 x 50' DB Front Rack Walking Lunge (22.5/15kg) 16 Toes-to-Bar 8 DB Power Cleans (22.5/15kg) 2 x 50' DB Front Rack Walking Lunge (22.5/15kg) 16 Bar Muscle-Ups 8 DB Power...