10 minute time cap for each
A)
10 rounds for time:
15 Situps
3 HSPU (^deficit)
B)
10 rounds for time:
15 Double Unders
3 Ring Dips (^Muscle-Ups)
Damo and Loz on the Synchro Deadlifts for the Scaled Superstars.
...
A)
Overhead Squat
5 - 5 - 5
B)
Snatch Balance
3 - 3 - 3
C)
Hang Snatch
1 - 1 - 1
Gus Barber (CF Loganholme), getting the job done in the last workout for the Young Royals. 50kg Overhead Walking Lunge. Such an impressive effort from the teens all weekend.
...
Partner WOD
AMRAP in 20 minutes:
5 C & J each (60/40kg) (^85/60kg)
10 Toes-to-Bar each (^Synchro)
Great effort from the CFK team with a podium finish, booking a spot in the national finals in November.
...
A)
Hang Power Clean
5 x 2
then
B)
“Base”
AMRAP in 12 mins:
8 Shoulder to Overhead (40/30kg)
8 Hang Power Cleans (40/30kg)
4 Burpees
8 Front Rack Lunges (40/30kg)
or
C)
“Summit”
AMRAP in 12 mins:
8 Thrusters (60/40kg)
8 Hang Power Cleans (60/40kg)
4 Muscle-Ups
8 Front Rack Lunges (60/40kg)
- compare to 09/05/15
7:00am Barbell Free
- as above using Dumbbells or Kettlebells
7:00am Weightlifting
...
5 x 5 minute EMOMs
- complete 5 mins at each station before rotating
- short break between stations
13 KB DL (2 x KB)
11 Toes-to-Bar
7 Bench Press or Dips (weighted)
5 Deadball Gto30”
3 Wall Climbs
...
