Daily WOD

A) Clean Pull + Hang Power Clean + Hang Clean + Jerk   - 20 minutes   B) 6 rft: 5 V-Ups 5 Pushups 5 Hang Power Cleans (70/50kg) 5 Pushups   - 9 minute time cap ...

A) Masters HQ / AFFF Semi Final 20.1   AMRAP in 14 minutes: Alt EMOM Calories Bar Facing Burpees   B) Alt EMOM x 14   14 Bulgarian Split Squats (7 x L, 7 x R)   8 - 14 Toes-to-Bar [vc_gallery type="image_grid" images="23834" img_size="full"...

Members please note: the gym will be closed next Saturday (19th) as Optus will be performing some structural work on the roof over the weekend. We are planning a workout in the park so remember to pack your...

A, then choice of B or C   A)
 “Fibonacci Fran” For time: 1-2-3-5-8-13-21 Thrusters (52.5/36kg) C2B Pull-Ups   Rest 1:1   B) For time: 53 Thrusters (52.5/36kg) 53 C2B Pull-Ups   C) 7 x 3 Push Jerks ...

5 stations 8 x 20:10 (work:rest)   A) Row (Cals)   B) Handstand Hold (Wall Sit, Bar Hang, L-Sit etc)   C) Alternate: Flutter Kicks Russian Twists   D) Floor Press   E) Double Unders ...

A) 0 – 4:00 AMRAP in 4 minutes: 10 Weighted Lunges (24/16kg) (^32/24kg) 40 Double Unders   B) 5 rounds of: 0 – 1:00 12 KB Swings (24/16kg) (^32/24kg)   1:00 – 4:00 10 Box Jumps (24/20”) 10 Situps (^T2B) 400m Run AMRAP Pushups (^HSPU)   4:00 – 5:00 Rest [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

A) “Karen” For time: 150 Wall Balls (9/6kg) - 15 minute time cap   B) REMOM x 15 minutes   
100 - 200m Run   5 – 10 Dips + 20 Bicycles   10 Gorilla Cleans ...

- Solo or Partner WOD   “Eva” 5 rft: 800m Run 30 KB Swings (32/24kg) 30 Pull-Ups   - Solo scaling / mod #1 3 rft #2 5 rft (halve reps) #3 AMRAP in 25 minutes #4 sub other movements for KBS and/or Pull-Ups   - look after your hands [vc_row css_animation="" row_type="row"...

A) Bench Press 1 RM or 3 x 10 @ 60%+   B) AMRAP in 15 minutes: 3 Devils Presses (2 x 20/15kg) 6 Lunges (2 x 20/15kg) 12 HSPU 24 Double Unders ...

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