NO 5am CLASS TODAY. All other classes as per normal timetable.
4 Person Team WOD (Similar to Regional Workout 11.6)
400m Run
20 Calories (Row)
30 Burpees
40 Kettlebell Swings (24/16kg)
50 Goblet Lunges (24/16kg)
400m Run - The team must also transport a plyo box and 20kg plate around the circuit....
There is no 5am class on Friday. Energex is cutting the power off at 4am for testing and we are not sure whether power will be restored before 5am. The 6am class will run as per normal.
MOBILITY CLASS 6.15-7.00pm
WOD
Regional 13.4
For time:
100 Wall Balls (9/6kg -...
Snatch
3 x 3 touch’n'go @ 80% 1RM
Then
Alternating OTM for 12 minutes
2 Snatches, 7 Box Jumps
2 Snatches, 7 Toes-to-bar
If you got through this comfortably last time add weight to the snatch or add reps to the additional movements.
5 Burpees paid for each rep not completed within...
MOBILITY 6.15-7.00pm
WOD
AMRAP in 30 minutes:
3km Run (buy in)
Then
5 Deadlifts (102.5kg/70kg)
20 Double Unders
5 Handstand Pushups
20 Situps
If you scale to a 2km run then it becomes a 25 minute Amrap. If you scale to a 1km run then it becomes a 20 minute Amrap.
httpv://www.youtube.com/watch?v=ABFwly0S8UI...
MIDDAY - MOOROOKA BOWLS CLUB - BAREFOOT BOWLS
Come along for a relaxed afternoon. Meals are available at the bowls club for $15-$20 or just drop in for a chat and roll a bowl.
MOBILITY
6.45 - 7.30am
7.30-8.15am
WOD
A) “Helen” ...