Daily WOD

Fitness for Kids (6-12 yrs) and Teens   Classes resume this week. Call Jim on 0408 590 530 for enquiries.   Teens Friday, 4.55pm   Kids Saturday, 8.40am ...

E5M x 6 rounds   ROUNDS 1, 3 and 5 400m Run 20 Alt Toe Taps 10 Hang Power Cleans (50/35kg) (^65/45kg)   ROUNDS 2, 4 and 6 400/350m Row 20 OH Lunges (20/15kg plate) 10 Burpees (onto the plate)   - Each round is for time - Score = total...

A) AMRAP in 16 minutes:   40 KB Swings (24/16kg) 30 Box Jumpovers (24/20”) 20 Wall Balls (9/6kg) 10 Bar Muscle-Ups   B) Rowing intervals (metres)   E2½M x 4   250/200m   Round 1 Damper 10 R2 D8 R3 D6 R4 D4   - add up total working time [vc_gallery type="image_grid"...

A) Weightlifting   Or   B) 0:00 - 10:00 Alt EMOM 5 LH DB Thrusters (20/15kg) + 20 Double Unders   5 RH DB Thrusters (20/15kg) + 20 Double Unders   12:00 - 22:00 Alt EMOM 5 – 8 Strict HSPU/Press   5 - 8 Burpee Box Jumps   24:00 - 36:00 AMRAP 24 Goblet Lunges (20/15kg) 1 Minute...

A) Bench Press   1 x 10 @ 60% 1 x 8 @ 70% 1 x 6 @ 75% 3 x 4 @ 80%+   B) E2M x 6   10 - 15 Pull-Ups 5 Deadlifts   (+ optional 100m Run) [vc_gallery type="image_grid" images="29815" img_size="full" column_number="2"...

A) AMRAP in 20 mins: 200m Run 8 Hang Power Snatches 14 V-Ups (^T2B)   Level – M / F 1 – 20 / 10kg 2 – 30 / 20kg 3 – 40 / 27.5kg 4 – 50 / 35kg   B) Rowing intervals   2 rounds for total metres   Work:Rest 30:30 45:45 60   - Rest 5 minutes [vc_row...

With a continuously running clock, complete 5 Thrusters every minute.   0 – 5:00 35/25kg   5:00 – 10:00 42.5/30kg   10:00 – 15:00 52.5/35kg   15:00 – 20:00 62.5/42.5kg   20:00 – 25:00 70/47.5kg   25:00 – 30:00 80/52.5kg   30:00 – 35:00 90/57.5kg ...

A) 5 rft: 400m Run 10 Strict HSPU 10 Strict Pull-Ups   B) 10 rft: 20 Double Unders 2 Devils Presses ...

A) Weightlifting   Or   B) 0 – 5:00 75 Wall Balls (9/6kg)   5:00 – 15:00 AMRAP 1, 2, 3… Wall Walks 10, 20, 30… Double Unders 3, 6, 9… Power Snatches (35/25kg)   15:00 – 20:00 2 Minute Plank     20:00 – 25:00 75 Situps   25:00 – 35:00 EMOM 12/10 Calories + 1 Clean [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

A) E2M x 7 Deadlifts (102.5/70kg) Bar-facing Burpees   Level – reps 1 – 8/8 2 – 10/10 3 – 12/12   B) E2M x 7 12 Goblet Lunges (20/15kg) 12 DB Hang Snatches (6L, 6R) ...

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