Daily WOD

*Morning classes: 21-15-9 reps for time:   A) Gorilla Cleans (2 x 16/12kg. L+R = 2) Box Stepups (24/20”. 16/12kg)   B) Dips Deadlifts (80/55kg)   C) Calories Double Unders (63-45-27)   _________________   **Afternoon classes:   Open 21.3   - Heats from 3.45pm ...

A) EMOM x 8   2 Power Cleans   B) Partner WOD   AMRAP in 20 mins:   10 Power Cleans (45/30kg) (^62.5/45kg) 10 Pushups 3 Rope Climbs 400m Row   - One partner works through the reps while the other partner rows the 400, then swap, picking up the reps where your...

A) Bench Press 5 x 8   B) E2M x 6   0 - 0.50 AMRAP KB Farmer Carry 1:00 - 1.30 AMRAP Toes-to-Bar ...

E4M x 6 rounds   7-5-3 Thrusters Pull-Ups   + Optional until 3:00 Calories Run Double Unders Box Jumps Burpees Plank Wall Sit   - the goal in this workout is to get some good volume in without smashing yourself for a potential thruster-fest in 21.3 - adjust load round by round to give...

A) Push Jerks 9-6-3-3-3-3-3-6-9   B) For time: 1600m Run 40 SDHP (45/30kg) 20 V-Ups   - scale to: AMRAP in 12 minutes: 200m Run 10 SDHP 5 V-Ups   The Open produces so many positives that are very difficult to achieve in day-to-day training. Matty and Jake have lifted their game to another...

- no weightlifting class this morning - Open Gym this afternoon 4 - 5pm   A) "Open 21.2" For time: 10-20-30-40-50 Alt DB Snatches (22.5/15kg) 15-15-15-15-15 Burpee Box Jumpovers (24/20")   - 20 minute time cap   or   B) For time: 10-20-30-40-50 KB Swings (24/16kg) or Calories 15-15-15-15-15 Wall Balls (9/6kg) or Pull-Ups   - 20 minute time cap   then   C) "Annie" For...

*Morning classes:   21-15-9 reps for time:   A) Pendlay Rows (35/25kg) 63-45-27 Double Unders   B) OHS (35/25kg) Alt Toe Taps   C) HSPU Calories   _________________   **Afternoon classes:   Open 21.2 - Heats from 3.45pm   Earlier this week our oldest member, Ha Nguyen, turned 76. He is an amazing example of physical, mental and spiritual health. The man,...

E4M x 6 rounds   10 Weighted Stepups (20/15kg) 15 Pushups 200m Run   + optional AMRAP until 3:00 Single Arm Thrusters (20/15kg) or Wall Balls (9/6kg) or Kick Sits or DB Drags ...

A) Deadlift 5-5-5-5-5-5   B) AMRAP in 10 mins:   3 Hang Power Cleans (45/30kg) (^62.5/45kg) 3 Push Presses 6 C2B Pull-Ups 6 Burpees ...

- If you've registered for the Open remember to submit your score and tiebreaker time before the deadline this morning.   Partner or solo WOD   For time:   Buy in: 50 Box Jumps (24/20”)   then partition as required: 100 Toes-to-Bar 100 Lunges 100 Alt DB Snatches (20/15kg) 100 Plank...

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