The Open is an exciting, fun and challenging 5 weeks but we still need to implement our regular training program. It is greatly appreciated if you get along to the designated sessions to do the Open workouts instead of at random times. If you are...
MOBILITY 7.30am No 9.30am class GAMES OPEN 14.2 6.30am and 8.30am ONLY (No other workout at these times.) Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (43/30kg) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern...
We will be running the Games Open 14.2 workout at 5pm. WOD A) With a 10 minute time cap: 2000m Row Max Rep Pull-Ups B) 15 minutes to find 2RM Strict Press httpv://www.youtube.com/watch?v=lwOYmash-xA...
MOBILITY 6.15pm “The Bear” Complex 5 rounds for max load One round = 7 cycles of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press The bar cannot rest on the ground at any point during the round. ...
Deadlift 5-5-5-5 [caption id="attachment_5891" align="aligncenter" width="427"] Sarah LJ[/caption]...
SUBMIT YOUR 14.1 SCORES BEFORE 10am WOD 2 rounds for time: 30 Kettlebell Swings (32/24kg) 30 Toes-to-Bar 800m Run 20 Burpee Box Jumps (24/20") 20 Dips [caption id="attachment_5884" align="aligncenter" width="640"] Welcome back Gorgeous[/caption]...
HAPPY BIRTHDAY APRIL!! A) Back Squat 10 minutes to warm up to a heavy 5 (NOT your 5RM) and then every 3 minutes for 5 cycles 5 Back Squat 10 Single Arm Alternating Split Snatch + Lunge (20/15kg. L=1, R=2, L=3 etc) B) AMRAP in 5 minutes: Strict HSPU [caption id="attachment_5877" align="aligncenter" width="512"] Patrina,...
A little monotonous, but an incredible effort from the reigning Fittest Woman on Earth, Sam Briggs. httpv://www.youtube.com/watch?v=K5TaeIBTZNg...
Mobility 7.30am No Tech and Skills WOD 6.30 and 9.30am (No option B) GAMES OPEN 14.1 AMRAP in 10 minutes 30 Double Unders 10 Power Snatches (35/25kg) 7.30 and 8.30am A) GAMES OPEN 14.1 or for those people who have already done 14.1 B) AMRAP in 20 minutes: 800m Run 10 Pullups 20 Kettlebell Swings (24/16kg) 30 Situps httpv://www.youtube.com/watch?v=I-E84llY-SY httpv://www.youtube.com/watch?v=1lmxa68ArzM...
5, 6, and 9.30am - Normal WOD 4 to 5pm - Open Gym 5pm - GAMES OPEN 14.1 Come along and cheer on those people who are throwing down! WOD A) For time: 500m Row 30 Toes-to-Bar B) For time: 5 Malcolms 30 Sit-Ups C) For time: 10 Deadball Ground-to-Shoulder 30 Dips httpv://www.youtube.com/watch?v=LWpTaNqIhqc&feature=c4-overview-vl&list=PLdWvFCOAvyr3MDWp8HHV_fsyfW_wz9rjX httpv://www.youtube.com/watch?v=UzIB5eiP4XQ httpv://www.youtube.com/watch?v=qHaf-wf1ABM...
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