Author: Jim King

16 Feb Friday, 17/02/17

AMRAP in 20 minutes: 15 Kettlebell Swings (24/16kg) 15 Box Jumps (24/20") 15 Ring Dips 200m Run  ...

15 Feb Thursday, 16/02/17

A) Overhead Squat 15 - 15 - 15 B) Front Squat 3 - 3 - 3 C) For time: 10 Turkish Getups (20/15kg) 30 HSPU ...

14 Feb Wednesday, 15/02/17

Rotating EMOM. - Complete the allocated number of reps of each movement on the 0:00, 0:15 and 0:30, rotating to the next station every minute for five complete rounds. A) 1 Muscle-Up B) 2 Deadlifts (@ ~ 75%) C) 3 Burpees D) 4 Dumbbell G2OH (2 x L, 2 x R) E) 5 Situps - e.g. At...

13 Feb Tuesday, 14/02/17

A) Pendlay Rows 3 x 10 B) Hang Clean Pulls 5 x 3 C) Hang Power Clean + Clean 8 x 1 ...

12 Feb Monday, 13/02/17

For time: 5 Rope Climbs (bring shin protection) 10 Thrusters (35/25kg) (^50/35kg) 100 Double Unders 20 Thrusters 25 Pull-Ups 25 C2B Pull-Ups 20 Thrusters 100 Double Unders 10 Thrusters 5 Rope Climbs      ...

12 Feb Sunday, 12/02/17 – Rest Day

10 Feb Saturday, 11/02/17

4pm session this afternoon for any members registering for the Open.  WOD - morning classes A) Alternating EMOM for 10 minutes: - 5 Hang Power Cleans (BBF sub 10 KB Swings) - AMRAP in 30 sec. Dumbbell Stepovers  (24/20". 20/15kg) B) Partner WOD AMRAP in 12 minutes: 10 SDHP (35/25kg) (^50/35kg) (Barbell Free sub 10...

09 Feb Friday, 10/02/17

A) Muscle-Up skills and progressions B) "Open 15.3" AMRAP in 14 minutes: 7 Muscle-Ups 50 Wall Balls (9/6kg) 100 Double Unders  ...

08 Feb Thursday, 09/02/17

A) 3 rounds, not for time: 5 Presses 5 Push Presses 5 Push Jerks - Attempt to complete each round as a set of 15 reps without re-racking the bar. B) AMRAP in 10 minutes: 30 Power Cleans (52.5/35kg) 30 Box Jumps 30 Pushups 30 Front Rack Lunges (52.5/35kg) ...

07 Feb Wednesday, 08/02/17

A) Back Squat 7 - 7 - 7 - 7 B) Deadlift 7 - 7 - 7 - 7 ...