AMRAP in 20 minutes:
800m Row
Then 2 x
10 Deadlifts (100/70kg) (^140/100kg)
40 Double Unders
20 Alt KB Power Cleans (24/16kg) (^G2OH)
40 Double Unders
60 Second Plank
Score = Total Reps
- Every 10m on the Rower = 1 rep
- A full round = 420 reps (80+ 2 x [10+40+20+40+60])
https://www.youtube.com/watch?v=BSOhFOefJ2w
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- All items in lost property will be donated or tossed out if not collected by the end of the week.
2 x 10 minute AMRAPs
A)
5 SDHP (40/30kg) (^55/40kg)
10 Box Jumps (24/20") (^Burpee BJ)
15 Situps (^T2B)
B)
5 Renegade Rows (2 x 15/10kg DB) (^20/15kg)
10 Weighted Lunges (2...
A)
Snatch
- 15 minutes to build to a heavy single
B)
Alternating EMOM for 16 minutes:
- 1 Power Snatch + 3 Overhead Squats
- 40 Double Unders
CFK battled hard all weekend and finished 18th in the Advanced division at the Allstars Affiliate Series. Great effort guys, you always make us proud! Thanks...
Our AllStar Affiliate team - Oz, Trent, Rod, K*, Jo and Bec - throw down over the weekend at the Gold Coast Turf Club. Click here for the heat schedule. Rip in team!
WOD (all sessions)
“Cindy”
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
or
“Mary”
AMRAP in 20 mins:
5 HSPU
10 Pistols...
