MOBILITY 7.30am No 9.30am class GAMES OPEN 14.2 6.30am and 8.30am ONLY (No other workout at these times.) Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (43/30kg) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern...
We will be running the Games Open 14.2 workout at 5pm. WOD A) With a 10 minute time cap: 2000m Row Max Rep Pull-Ups B) 15 minutes to find 2RM Strict Press httpv://www.youtube.com/watch?v=lwOYmash-xA...
MOBILITY 6.15pm “The Bear” Complex 5 rounds for max load One round = 7 cycles of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press The bar cannot rest on the ground at any point during the round. ...
Deadlift 5-5-5-5 [caption id="attachment_5891" align="aligncenter" width="427"] Sarah LJ[/caption]...
SUBMIT YOUR 14.1 SCORES BEFORE 10am WOD 2 rounds for time: 30 Kettlebell Swings (32/24kg) 30 Toes-to-Bar 800m Run 20 Burpee Box Jumps (24/20") 20 Dips [caption id="attachment_5884" align="aligncenter" width="640"] Welcome back Gorgeous[/caption]...
HAPPY BIRTHDAY APRIL!! A) Back Squat 10 minutes to warm up to a heavy 5 (NOT your 5RM) and then every 3 minutes for 5 cycles 5 Back Squat 10 Single Arm Alternating Split Snatch + Lunge (20/15kg. L=1, R=2, L=3 etc) B) AMRAP in 5 minutes: Strict HSPU [caption id="attachment_5877" align="aligncenter" width="512"] Patrina,...
A little monotonous, but an incredible effort from the reigning Fittest Woman on Earth, Sam Briggs. httpv://www.youtube.com/watch?v=K5TaeIBTZNg...
Mobility 7.30am No Tech and Skills WOD 6.30 and 9.30am (No option B) GAMES OPEN 14.1 AMRAP in 10 minutes 30 Double Unders 10 Power Snatches (35/25kg) 7.30 and 8.30am A) GAMES OPEN 14.1 or for those people who have already done 14.1 B) AMRAP in 20 minutes: 800m Run 10 Pullups 20 Kettlebell Swings (24/16kg) 30 Situps httpv://www.youtube.com/watch?v=I-E84llY-SY httpv://www.youtube.com/watch?v=1lmxa68ArzM...
5, 6, and 9.30am - Normal WOD 4 to 5pm - Open Gym 5pm - GAMES OPEN 14.1 Come along and cheer on those people who are throwing down! WOD A) For time: 500m Row 30 Toes-to-Bar B) For time: 5 Malcolms 30 Sit-Ups C) For time: 10 Deadball Ground-to-Shoulder 30 Dips httpv://www.youtube.com/watch?v=LWpTaNqIhqc&feature=c4-overview-vl&list=PLdWvFCOAvyr3MDWp8HHV_fsyfW_wz9rjX httpv://www.youtube.com/watch?v=UzIB5eiP4XQ httpv://www.youtube.com/watch?v=qHaf-wf1ABM...
MOBILITY 6.15pm A) Partner WOD - Partners alternate on the Farmer Carry while the non-carrying partner accumulates reps of Burpee Box Jumps AMRAP Burpee Box Jumps in 7 minutes: 40m Farmer Carry (24/16kg KB's) Burpee Box Jumps (24/20") B) 2 rounds for time: 25 DB Split Snatch + Lunge (round 1 - left hand,...
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