- Class times for the Wednesday public holiday: 6am 7.10am Legends+ 8.30am Tuesday WOD A) E2 ½ M x 5 rounds 6 Power Snatches 12 Burpees Then B) E2 ½ M x 5 rounds 6 Back Squats Or C) For time: 800m Row 60 Situps 40 Box Jumpovers (24/20”) 20 OHS (45/30kg) (^60/40kg) [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
- Class times for the Wednesday public holiday: 6am 7.10am Legends+ 8.30am Monday WOD A) E30S x 12 rounds 1 Hang Power Clean B) AMRAP in 20 minutes: 10-20-30-40… Double Unders 2-4-6-8… Hang Power Cleans (45/30kg) (^60/40kg) 1-2-3-4… Strict HSPU ...
A) EMOM x 8 2 TGU B) 7 rft: 10 Pull-Ups (^5 Muscle-Ups) 15 RKB Swings (24/16kg) (^32/24kg) 200m Run - rest 1 minute between rounds ...
A) Pause Front Squats 8 x 4 (off the deck) B) AMRAP in 15 minutes: 5 Wall Walks 25/20 Calories 50 Double Unders ...
A) Weightlifting Or B1) 0 – 20:00 5 rft: 400m Run 15 Thrusters (45/30kg) + Strict Press 5 RM B2) 23:00 – 35:00 Alt EMOM 10 – 20 Kick Sits Or 5 – 10 Abwheels 10 Bent Over Rows ...
A) Deficit Deadlift 6 x 5 B) AMRAP in 12 minutes: 16 Russian Twists (20/15kg) plate 12 Pull-Ups 8 Burpees (over the plate) ...
A) E90S x 10 rounds 3 Power Cleans 1 Push Press 1 Push Jerk 1 Split Jerk B) 5 rft: 15 Pushups 5 Hang Power Cleans (60/40kg) 15 Box Jumps (24/20”) 5 Ring Dips ...
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