Daily WOD

Our AllStar Affiliate team - Oz, Trent, Rod, K*, Jo and Bec - throw down over the weekend at the Gold Coast Turf Club. Click here for the heat schedule. Rip in team! WOD (all sessions) “Cindy” AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats or “Mary” AMRAP in 20 mins: 5 HSPU 10 Pistols...

A) Barbell complex for max load 3 Cleans 2 Hang Power Cleans 1 Jerk B) Death by Ground-to-Overhead (62.5/45kg) 2 - 4 - 6 - 8 - 10 ...

A) EMOM for 10 minutes: 3 Deadlifts B) AMRAP in 10 minutes: 10 SDHP (50/35kg) 10 Lateral Burpees ...

For time: 400m Row 30 Push Press (45/30kg) (^65/45kg) 30 Pull-Ups (^Chest-to-Bar) 30 Russian Kettlebell Swings (24/16kg) (^32/24kg) 800m Run (2 x 400m loops) 20 Push Press 20 Pull-Ups 20 Russian Kettlebell Swings 400m Row 10 Push Press 10 Pull-Ups 10 Russian Kettlebell Swings ...

HEALTHY HABITS - Day 1. Be good! A) 3 rounds for time: 60 Double Unders 20 Situps 10 Burpees - 10 minute time cap B) Overhead Squat 5 x 5 x 80% ...

Healthy Habits - measurements to be submitted today. Sonia will be taking measurements between 8.30 and 10:30am. All the best to Kris Corrie competing at the National Weightlifting Championships in Melbourne today. Follow him through the live streaming link: Nationals. His session is scheduled to start at...

A) Thruster 5 - 5 - 5 B) "Jackie" For time: 1000m Row 50 Thrusters (20/15kg) 30 Pull-Ups https://www.youtube.com/watch?v=SA3yuW3qO50...

For time: 400m Run 10 Power Snatches (62.5/45kg) 40 Double Unders 8 Power Snatches 400m Run 6 Power Snatches 40 Double Unders 4 Power Snatches 400m Run 2 Power Snatches 40 Double Unders then 6 minutes to find Power Snatch 1RM https://www.youtube.com/watch?v=7eJ_WNu4AfY...

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