A) Double KB Snatch + Thruster 5 x 5 B) Farmer Carry 2 minute challenge Complete as many 10 m shuttles as possible in 2 minutes. Farmer Carry total weight (total of both handles) should be at least 60% of Deadlift 1RM. Score = Kg x Metres C) Tabata Couplet - Row for Calories -...
Partner WOD AMRAP in 30 minutes: 40 Situps (Together) 80 Box Jumps (24/20". Alternating 10 reps each) 120 Kettlebell Swings (24/16kg. Alternating 15 reps each) 240 Double Unders (Alternating 30 reps each) 800m Run (Together) ...
“Ryan” 5 rounds for time: 7 Muscle-Ups 21 Burpees (to a target 6" above standing reach) httpv://www.youtube.com/watch?v=FKcnpJSAsbo...
- Remember to register your score for 15.4 A) Strict Press 1 - 1 - 1 - 1 - 1 - 1 - 1 B) Front Squat 3 - 3 - 3 - 3 - 3 - 3 - 3 - attempt to hold the same weight across the sets Happy Birthday Oz! ...
Either A) AMRAP in 20 minutes: Ground to Overhead (60/40kg. Starting with one rep, increment by one rep every round) + 5 Pull-Ups 10 Pushups 15 Squats or B) - Rx'd only, although may be partitioned if you have completed it straight through before. If you are choosing this option you will begin the...
Classes will be running as per the timetable. Games Open 15.4 RX'D AMRAP in 8 minutes: HSPU - 3,6,9 / 12,15,18 / 21,24...
A) Alternating EMOM for 12 minutes: Odds - 5 Thrusters Evens - 200m Run B) Weighted Dips 5 x 5 or 10 x 5 assisted ...
3 x 5 minute AMRAPs A) 20 Kettlebell Swings (24/16kg) 10 Box Jumpovers (24/20") Rest 3 minutes B) 2 Rope Climbs (1 climb = 10 reps) 10 Calorie Row Rest 3 minutes C) 40 Double Unders (2 D-U's = 1 Rep) 10 Power Snatches (40/30kg) ...
A) Hang Clean 5 - 5 - 5 - 5 - 5 B) For time: 50 Bar-Facing Burpees - 7 minute time cap - If you finish inside 7 minutes then AMRAP in the time remaining: Hang Clean @50% of above weight. - Score example: 5:23 Rx/Sc + 22 @30kg httpv://www.youtube.com/watch?v=HVjYnko1-0k...
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