All the best to Oz over the weekend competing in the Schwartz's Iron Edge Challenge in Melbourne. Click here to watch the live feed.
Mobility
6.45am
7.30am
WOD
7.30am
8.30am
“Hope”
3 rounds for total reps
5 stations per round
1 minute per station
1 minute rest between rounds
Burpees
Power Snatch (35/25kg)
Box Jumps (24/20")
Thrusters (35/25kg)
Chest-to-Bar Pull-ups
Compare to...
2 Rounds For Time:
500m Legless Row
40 Situps
30 Back Extensions
20 Pushups
10 Strict Pull-Ups
400m Run
2 minutes rest between rounds. Include rest in total time.
Power comes from the hips people! (And robots!)
httpv://www.youtube.com/watch?v=TjJMeAAMvm0...
Mobility
6.15pm
WOD (40 minute cut-off for both options)
A)
For time:
10*-9^-8-7-6-5-4-3-2-1
Box Jumps (30/24")
DB Cleans (15/10kg)
Toes-to-Bar
*Evens - 10 Mountain Climbers
^Odds - 2 Wall Climbs
Or
B)
"Linda" (aka "Three Bars of Death")
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5 x BW)
Bench Press (BW)
Clean (0.75 x BW)
http://www.youtube.com/watch?v=3wFFNj--kH0...
A) Games Open 13.3
AMRAP in 12 minutes of:
150 Wall balls (9/6kg)
90 Double-unders
30 Muscle-ups
OR
B) AMRAP in 12 minutes:
12 Kettlebell Swings (24/16kg)
6 Kettlebell Pushups
6 V-Ups
Then
C) Weighted Pull-Ups
3RM
Compare to 23/03/13
httpv://www.youtube.com/watch?v=r5oRzM87rtA...
Mobility
6.15pm
WOD
For time:
500m Row
Then 5 rounds of
5 Power Snatch (52.5/40kg)
7 SDHP (52.5/40kg)
9 Lateral Burpees
800m Run
[caption id="attachment_5035" align="aligncenter" width="369"] Killer at the Broadbeach Bash[/caption]...
A) Front Squat
1 x 10 x Bar
1 x 8 x 50% of 1RM
1 x 5 x 75%
1 x 3 x 80%
3 x 7 x 85%
B) Ring Pushups
3 x 15
C) Incrementing AMRAP in 5 minutes @60% of heaviest 7 rep set:
Hang Power Clean
Weighted Lunge (L+R =...
There's less than one week to go for the Healthy Habits and 1000 Burpees Challenge. Stay strong, see it through.
A little heads up for the Saturday morning classes: We'll be running the regular Benchmark/Hero workout options in the 7.30am and 8.30am classes, and the weightlifting...
