Daily WOD

MOBILITY 6.15-7.00pm WOD For time: 50 Kettlebell Swings (24/16kg) *10-9-8-7-6-5-4-3-2-1 *Box Jumps (30/24") *SDHP (50/35kg) *Knees-to-Elbows 800m Run [caption id="attachment_4329" align="aligncenter" width="640"] Chad Mackay and Krusher[/caption]...

Push Press 3-3-3 Front Squat 3-3-3 Optional Finisher "Annie" 50-40-30-20-10 Double Unders Situps httpv://www.youtube.com/watch?v=id4XtnLsw7c...

MOBILITY 6:45 - 7.30am 7.30 - 8.15am WOD A) "Cindy" AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats OR B) "Betty" 5 rounds for time: 12 Push Presses (62.5/45kg) 20 Box Jumps (24") httpv://www.youtube.com/watch?v=h9LtE6jyArs...

NO 5am CLASS TODAY. All other classes as per normal timetable. 4 Person Team WOD (Similar to Regional Workout 11.6) 400m Run 20 Calories (Row) 30 Burpees 40 Kettlebell Swings (24/16kg) 50 Goblet Lunges (24/16kg) 400m Run - The team must also transport a plyo box and 20kg plate around the circuit....

There is no 5am class on Friday. Energex is cutting the power off at 4am for testing and we are not sure whether power will be restored before 5am. The 6am class will run as per normal. MOBILITY CLASS 6.15-7.00pm WOD Regional 13.4 For time: 100 Wall Balls (9/6kg -...

Snatch 3 x 3 touch’n'go @ 80% 1RM Then Alternating OTM for 12 minutes 2 Snatches, 7 Box Jumps 2 Snatches, 7 Toes-to-bar If you got through this comfortably last time add weight to the snatch or add reps to the additional movements. 5 Burpees paid for each rep not completed within...

MOBILITY 6.15-7.00pm WOD AMRAP in 30 minutes: 3km Run (buy in) Then 5 Deadlifts (102.5kg/70kg) 20 Double Unders 5 Handstand Pushups 20 Situps If you scale to a 2km run then it becomes a 25 minute Amrap. If you scale to a 1km run then it becomes a 20 minute Amrap. httpv://www.youtube.com/watch?v=ABFwly0S8UI...

“Jackie” For time: 1000m Row 50 Thrusters (20/15kg) 30 Pullups Then KB Press 5-5-5 httpv://www.youtube.com/watch?v=6dTv2joU78M...

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