Daily WOD

From 6am until 9am we will be running waves every 20 minutes of the Open workout. All non-registered members are welcome to come along and do the workout alongside registered athletes. Weightlifting with Paige will be on at 7am. Open 17.4 AMRAP in 13 minutes: 55 Deadlifts (102/70kg) 55 Wall...

A) Heaving Snatch Balance - 10 minutes to build to a heavy single B) Push Jerk 3 x 3 touch and go reps C) Rotating EMOM for 18 minutes 5 x Deadlift + Hang Power Clean + Push Press 4 x Clean + Front Squat + Thruster 2 x 7 Crunches + 7 Leg Raises...

A) Weighted Pull-Ups 3 x 5 - 2 second pause with chin over the bar B) Split Jerk 5 @ 60% 5 @ 70% 3 x 1 @ 80% 3 x 1 @ 90% C) For time: 25 Pushups 200 Double Unders 25 Pushups - 7 minute time cap ...

A) 0:00 - 7:00 3 rft: 5 Cleans (45/30kg) (^62.5/45kg) 10 HSPU B) 7:00 - 14:00 3 rft: 5 Power Cleans (62.5/45) (^80/60kg) 10 Toes-to-Bar C) 14:00 - 21:00 3 rft: 5 Deadlifts (80/65kg) (^110/80kg) 10 Pull-Ups ...

A) For time: 60/50 Cal Row 50 Wall Ball (9/6kg) B) Superset x 5 16 Bulgarian Split Squats (8L, 8R) 10 Ring Dips C) Handstand Work (3 x 10 Strict Press if you can't get upside down) - basic inversions - HSPU (strict, kipping, scaled) - HS Walk ...

With a 25 minute time cap: 1000m Row Then AMRAP 400m Run 45 Double Unders 15 DB Thrusters (20/15kg) 15 Box Jumps (24/20") 15 DB Pushups ...

Congratulations to Joel for stepping up on the weightlifting platform out at Cougars on Saturday afternoon. Such a big step to take for any novice lifter. He hit all six lifts and has qualified for the next round in a couple of weeks. ...

6am through to 9am in 20 minute waves. (No Weightlifting at 7am due to Paige assisting through the morning with anyone wanting to improve Snatch technique.) Registered: "Open 17.3" (See video below) Non-registered: AMRAP in 15 minutes: 3 Chest-to-Bar Pull-Ups 3 Power Snatches (45/30kg) 6 Chest-to-Bar Pull-Ups 6 Power Snatches (45/30kg) 9 Chest-to-Bar Pull-Ups 9...

OTM for 5 minutes at each station: A) 12 KB Swings B) 15/12 Cal Row C) 20m Farmer Carry or 20m Sled Drag or 5 Tyre Flips D) 2 Pegboards or 2 Rope Climbs or 10 Ring Rows or 2 Sandbag Stair Climbs E) 30 Double Unders + 5 HSPU  ...

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