Daily WOD

A) Open WOD 13.3 AMRAP in 12 minutes of: 150 Wall balls (9/6kg) 90 Double-unders 30 Muscle-ups OR if you have completed 13.3 already B) AMRAP in 12 minutes: 12 Kettlebell Swings (24/16kg) 6 Kettlebell Pushups 6 V-Ups httpv://www.youtube.com/watch?v=cG9SWY4iqY0 ...

Mystery "Michael" 3 rounds for time: 800m run 50 ?? 50 ?? [caption id="attachment_4036" align="aligncenter" width="777"] Georgio and Reece K pals[/caption]...

Mobility 6.15-7.00pm A) 7 Minute AMRAP 1km Row buy in Then: 10 Russian KB Swings 10 Situps B) Weighted Dips 3RM + Supplementary Strength httpv://www.youtube.com/watch?v=e5Dl1o9fIz0...

Open Gym in Krusher's Pit 6-7pm. (No mobility) For time 5 rounds of: 10 Push Press (60/40kg) 10 Lateral Burpees (over the bar) 30 Double Unders + 5 Wall Climbs ...

Hang Squat Cleans 5-5-5 Finisher: 8 minute AMRAP 5 Pullups 10 Pushups 15 Squats    ...

Either A) Games Open 13.2 Complete as many rounds and reps in 10 minutes: 5 Shoulder to Overhead (52.5, 35kg) 10 Deadlift (52.5, 35kg) 15 Box Jumps (24, 20") As per last week we will begin this workout at 7.30am and continue rolling through groups until everyone that wants to...

Mobility 6.15-7.00pm Open Workout 13.2 - 7.00pm WOD Every three minutes, for five rounds, complete: 10 Deadlifts 10 sec LH Plank Hold 10 sec RH Plank Hold Deadlift weight: You should aim to complete all sets unbroken, not by struggling through a weight that is too heavy, but by choosing a suitable...

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