Daily WOD

For time: 1000m Row (Then 3 x ) 10 KB Swings (32/24kg) 10 Alternating KB Power Clean + Lunge (32/24kg) 1000m Run (Then 3 x ) 10 Double Jump Lateral Burpees 10 Overhead squats (60/40kg) httpv://www.youtube.com/watch?v=e2T5S0zBqZ8...

"Falkel" AMRAP in 25 minutes: 8 HSPU 8 Box Jumps (30/24") 1 Rope Climb Women's final heat at 35:30. Men's final heat at 1.30:30. httpv://www.youtube.com/watch?v=ydIzpekJBNU...

AMRAP in 20 minutes: 5 Thrusters (60/40kg) 10 Kick Back Burpee Broad Jumps (1m) 15 Toes-to-Bar 30 Double Unders [caption id="attachment_7015" align="aligncenter" width="640"] Rich S, Ash L. Team WOD.[/caption]...

NO MOBILITY CLASS TODAY - It will be on next week with Billi. SKILLS 9.30am Snatch  WOD 7.30, 8.30am "DT" 5 rounds for time: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerks (70/47.5kg) The 12th Fittest Man in the World - Australia's Rob Forte - does "DT" httpv://www.youtube.com/watch?v=5vA_MTu3wmc...

5 rounds for time: 2 rounds of "Cindy" (1 round = 5 Pull-Ups, 10 Pushups, 15 Squats) 20 KB Swings (24/16kg) 400m Run [caption id="attachment_7000" align="aligncenter" width="640"] Nat and Chris from Hervey Bay introduce the Regional Team WOD last Saturday. Good times.[/caption]...

At each station complete the prescribed number of reps on the minute for 5 minutes. Each station will have optional extra challenges if you manage to blast through the reps. A) 2 Rope Climbs (LONG SOCKS!!) B) 3 Deadball Ground-to-Shoulder C) 4 Bar Muscle-Ups D) 5 Strict Ring Dips After today's cleans you can...

A) Clean 1 RM B) For time: 15 Cleans (62.5/45kg) 50 Pushups 15 Cleans (62.5/45kg) *7 minute time cap [caption id="attachment_6982" align="aligncenter" width="640"] Brett, Trent[/caption]...

Happy Birthday for yesterday Camo! A) Press 1 RM B) Push Press 1RM C) For time: 30 Toes-to-Bar 30 Russian KB Swings (32/24kg) 30 KB SDHP (32/24kg) ...

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