January 2019

0 – 4:00 AMRAP 5 HSPU 20 Double Unders   5:00 - 6:00 rest   6:00 – 10:00 AMRAP 5 Deadlifts (60/40kg) (^80/55kg) 5 Weighted Situps (5/10kg) (^T2B)   10:00 – 11:00 rest   11:00 – 15:00 AMRAP 5 HSPU 20 Double Unders   15:00 – 16:00 rest   16:00 – 20:00 AMRAP 5 Deadlifts (60/40kg) (^80/55kg) 5 Weighted Situps (5/10kg) (^T2B) ...

- Australia Day public holiday - 8am class only - 9 to 10am Open Gym   Partner WOD - 5 AMRAP Stations - 6 minutes per station - alternate every minute, one partner working while the other partner is resting - 2 minutes rest between stations   1) Calories   2) 5 Burpees 5 Toes-to-Bar   3) 12 Medball Cleans AMRAP Double Unders   4) Plank...

A) 4 minute cap: 400m Run AMRAP 5 Toes-to-Bar 1 Wall Climb   B) "Karate Kid" 2 rft: 21 OHS (45/30kg) 21 C2B Pull-Ups 21 SDHP (45/30kg) 21 Burpees OTP   Maasa demonstrating excellent core strength and flexibility - two essentials for quality movement in any gym program. ...

A) Clean and Jerk 3 x 60% 70%   2 x 80% 90%   - single reps   B) Front Squat 5 x 60% 70% 80%   then 5 x 2 @ 85 - 90%   Raq and Amanda ready to rumble. The platfrom doesn't lie. Going back through the timeline there are so many great photos to choose from. We can all relate to...

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