Daily WOD

21*-18*-15*-12* Pullups Russian Twists (15/10kg) *50 Double unders httpv://www.youtube.com/watch?v=YINDZWjR3rY&feature=youtube_gdata_player...

Clean and Jerk Find 1RM then: "Grace" For time: 30 Clean and Jerk (60/40kg) httpv://www.youtube.com/watch?v=ME91c_-jMQg&feature=related  ...

The gym will be closed this morning for the public holiday. There will be an Open Gym from 4-6pm in the afternoon. At home or in a park: "Shake the Walls" + "BW6" "Shake the Walls" 10 rounds for time: 10 second handstand 10 Squats "BW6" For time: 21-15-9 Lunges (L+R = 1 Rep) Situps Burpees Suggested...

The gym will be closed in the morning on Monday for the public holiday. There will be an Open Gym from 4-6pm in the afternoon. httpv://www.youtube.com/watch?v=gXDMoiEkyuQ&feature=player_embedded#! ...

The gym will be closed in the morning on Monday for the public holiday. There will be an Open Gym from 4-6pm in the afternoon. Weightlifting Class 9.30am today. WOD "Daniel" For time: 50 Pull-ups 400m Run 21 Thrusters (42.5/30kg) 800m Run 21 Thrusters (42.5/30kg) 400m Run 50 Pull-ups Or “Claudia” 5 rounds for time: 20 Kettlebell Swings (24/16kg) 400m run Farewell for now...

Power Snatch 15 minutes to find your 1RM Then: Incrementing Ladder – AMRAP in 12 mins. Power Snatch @ 2/3 of 1RM Bar Facing Burpee Sumo Deadlift High Pull Perform one of each exercise in the first round, two of each in the second round, three of each in the third...

Front Squat (Weight must be taken from the floor) 7-7-7-7 4 x Max Rep Strict Pullups (Choose a scaling option that produces at least 7 reps on the first working set) Where's your beard son?  ...

For time: 25-20-15-10-5 Kettlebell Swings 24/16kg (Scale up to heavier KB) Pushups (Scale up to Ring Pushups) Situps (Scale up to Toes to Bar) httpv://www.youtube.com/watch?v=_Scmyy3UEN4...

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