Daily WOD

Register your Open scores before 10am. A) Snatch 1RM B) Optional 3 x 10 Overhead Squats @60 - 70% of OHS 1RM httpv://www.youtube.com/watch?v=B-nlhZ0RR4A...

Games Open 14.3 7pm WOD A) Strict Press (18 mins) 10-9-8-7-6-5-4-3-2-1 (The 5's should be at approx 85%, the 3's at approx 90%. Aim to equal or surpass your previous 1RM. Remember, a 1kg PB is still a PB, you don't need to try to smash it by 5kg or more.) B) With...

MOBILITY 7.30am No Tech and Skills Games Open 14.3 6.30 and 8.30am With an 8 minute time cap complete: 10 Deadlifts (65/45kg), 15 Box Jumps (24/20") 15 Deadlifts (85/61kg), 15 Box Jumps (24/20") 20 Deadlifts (105/70kg), 15 Box Jumps (24/20") 25 Deadlifts (125/85kg), 15 Box Jumps (24/20") 30 Deadlifts (145/95kg), 15 Box Jumps (24/20") 35 Deadlifts...

GAMES OPEN 14.3 5pm WOD For time: 400m Farmer Carry (2 x 24/16kg KB) 800m Row 40 SDHP (30/20kg) 80m Walking Lunges ...

MOBILITY CANCELLED - This is a permanent change. WOD A) Box Squats 2-2-2-2-2-2-2-2-2-2 B) For time: 400m Row 30 Wall Ball (9/6kg to 12/10') 20 Dips [caption id="attachment_5947" align="aligncenter" width="384"] Glen B[/caption]...

A) AMRAP in 10 minutes: 5 Deadlifts (100/70kg) (^ 125/85kg) 10 Alternating KB Ground to Overhead (16/12kg) (^24/16kg) 15 Double-Unders (^ 30 unbroken)   B) AMRAP in 10 minutes: 5 Toes-to-Bar (^ Muscle-Ups) 10 HSPU (^ Strict) 15 Dumbbell Goblet Squats (20/15kg) (^ 30/20kg) ...

A) Hang Power Clean 2 RM   B) Alternating on the minute for 14 minutes: 5 Hang Power Cleans (70% of 2RM) 10 Pushups 5 Box Jumps (36/30") 10 Mountain Climbers [caption id="attachment_5931" align="aligncenter" width="512"] Camo[/caption]  ...

If you are intending to do 14.2 during the pm sessions on Monday please try to get it done BEFORE THE 4pm CLASS (pre-arrange with Jim via email or text) or come along to the OPEN GYM AT 7pm to do it.  This causes the...

The Open is an exciting, fun and challenging 5 weeks but we still need to implement our regular training program. It is greatly appreciated if you get along to the designated sessions to do the Open workouts instead of at random times.  If you are...

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