Daily WOD

6am - 9am Open 16.3 AMRAP in 7 minutes of: 10 Power Snatches (35/25kg) 3 Bar Muscle-Ups Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps...

A) AMRAP in 4 minutes: 20 Double Unders 10 KB Swings (24/16kg) Rest 2 minutes B) AMRAP in 4 minutes: 10 Wall Ball (9/6kg) 5 Toes-to-Bar Rest 2 minutes C) AMRAP in 8 minutes: 20 Double Unders 10 KB Swings (24/16kg) 10 Wall Ball (9/6kg) 5 Toes-to-Bar - Score = total reps e.g. A) 123 + B) 95 + C) 167...

A) Snatch 1-1-1-1-1-1-1 B) For time: 500m Row 400m Run 30 Hang Power Snatches (40/25kg) ...

For time: 30 Push Presses (45/30kg) 30 Pull-Ups 800m Run 30 Push Presses (45/30kg) 20 Chest-to-Bar Pull-Ups 800m Run 30 Push Presses (45/30kg) 10 Muscle-Ups 800m Run ...

A) Deadlift - 20 minutes to work up to heavy 5's B) AMRAP in 10 minutes: 3 Deadlifts (125/90kg) 7 Box Jumps (24/20") 11 Pushups https://www.youtube.com/watch?v=kHbB7BSoge0...

A) Strict Press 2 - 2 - 2 - 2 - 2 B) Pause Front Squat 2 - 2 - 2 - 2 - 2 - 2 second pause in the squat C) Optional Extra (9 minute time cap) 3 rounds for time: 15 DB LH G2OH (1 x 20/15kg) 15 Squats 15 DB RH G2OH (1...

SATURDAY SCHEDULE: Open 16.2 - Rolling waves from 6am until done, in order of arrival. - A new wave will begin every 8 minutes. Barbell Free and Weightlifting - 7am to 8am as per the regular timetable As there is the potential for the Open workout...

Open 16.2 will be announced this morning. Heats will be running this afternoon from 5pm. Keep an eye on the FB page to find out what program we'll be running on Saturday morning. Choosing from Option A or B complete 30 rounds of the movements. This...

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