Daily WOD

MOBILITY 6.15pm WOD A) Snatch (full session) or B) Hang Power Snatch - 15 mins then: AMRAP in 12 mins 7 Hang Power Snatch (35/25kg) 14 Pistols 21 K-Climbers httpv://www.youtube.com/watch?v=o5F7X-UBETE...

MOBILITY 6.15pm WOD A) Press 1 RM B) Push Press 1RM httpv://www.youtube.com/watch?v=jdN1Sg4j-Sk...

For Time: 40 - 30 - 20 Wall Balls Double Unders Then: 40 SDHP (35/20kg) 1000m run If Finished Under 15mins: 20 Strict Pull ups 50 GHD Sit-ups httpv://www.youtube.com/watch?v=h7XjUbUpeHE...

MOBILITY 7.30am TECH and SKILLS 9.30am - Axle Bar - Thrusters and Overhead Lunge - Hang Power Snatch WOD (A, B or C) A) “Cindy” AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats B) "Hard Cindy" 5 Weighted Pull-Ups (15/10kg) 10 Decline Pushups (Feet on 30" box) 15 Weighted Squats (20/15kg plate) C) “Johnson” AMRAP in 20 minutes: 9 Deadlifts (110/75kg) 8 Muscle-Ups 9 Cleans (Full...

For time: 5 Rope Climbs Then 3 rounds of 10 Thrusters (70/45kg) 400m Run [caption id="attachment_5532" align="aligncenter" width="310"] Sue O[/caption]...

MOBILITY 6.15pm WOD A) AMRAP in 10 minutes: 20 Calories (Row) 20 Kettlebell Swings (24/16kg) 20 Weighted Step-Ups (24/16kg to 24/20") then B) AMRAP in 10 minutes: 20 Power Snatch (35/25kg) 20 Toes-to-Bar 20 Lateral Jumpovers [caption id="attachment_5523" align="aligncenter" width="512"] Ckakkerz[/caption]...

A) Bench Press 1 RM B) Farmer Carry 10m for Max load [caption id="attachment_5514" align="aligncenter" width="328"] Chooky[/caption]...

Tim Henriksen will be on board as our Massage Therapist from Saturday, Jan 11. You can book in with Tim through the address [email protected] . $85 per hour, rebates apply. MOBILITY 6.15pm WOD 5 rounds for time: 4 Bar Muscle-Ups 8 DB Thrusters (Single arm. 4 x L, 4 x R....

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