*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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