Author: Jim King

A) Thrusters / Ring Rows (Sub KB Swings if your biceps are needing a break) 5 x 7 / 10 B) For time: 400m Med Ball Carry (9/6kg) 200 Double Unders (7 minute time cap) [caption id="attachment_7292" align="aligncenter" width="430"] Julie N[/caption]...

A) AMRAP in 8 minutes: 3 Rope Climbs 5 Renegade Rows 7 Situps B) AMRAP in 8 minutes: 3 Shoot-throughs 5 Deadball (Hip to Shoulder) 7 Toes-to-Bar C) Handstand Walk Practice - This station will also have alternative exercises and progressions towards the Handstand walk. There will be something suitable for everyone to work on. Final heat of...

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]...

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