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    Daily WOD

    EMOM x 8 rounds per station   A) 4 Front Squats   B) 4 Weighted Pull-Ups (sub Banded Pull-Ups) Or 4 Muscle-Ups   C) 1 Carpark Lap   Then AMRAP 10 RKBS 10 Weighted Lunges ...

    19 September, 2022 /

    A) Alt E90S x 8   5 Deadlifts + 10 Pushups   15 Wall Balls (9/6kg)   B) AMRAP in 12 minutes: 40/32 Calories 10 DB Hang Power Cleans (2 x 20/15kg) 10 DB Push Presses (2 x 20/15kg) 20 Anchored Situps [vc_gallery type="image_grid" images="29517"...

    18 September, 2022 /

    “Naughty Nancy”   4 rft:   600m Run 25 OHS (61/43kg)   - partner or solo ...

    16 September, 2022 /

    A) Hang Power Cleans   8 x 5   B) AMRAP in 15 minutes:   1-2-3-4-5-1-2.. Wall Walks Power Cleans   10-20-30-40-50-10-20.. Double Unders   Our Legends classes on Monday, Wednesday and Friday mornings at 7.10am can provide a challenging and rewarding training environment for broad ability and age ranges. If you, or...

    15 September, 2022 /

    A) Weightlifting   Or   B) For time: 1000m 5 rounds of “Cindy”   800m 4 rounds of “Cindy”   600m 3 rounds of “Cindy”   400m 2 rounds of “Cindy”   200m 1 rounds of “Cindy”   1 round of “Cindy” is: 5 Pull-Ups 10 Pushups 15 Squats [vc_gallery type="image_grid" images="29502" img_size="full" column_number="2" grayscale="no"...

    14 September, 2022 /

    A) 0 – 10:00 “Amanda” For time: 9-7-5 Muscle-Ups Squat Snatches (61/43kg)   B) 10:00 – 20:00 Alt EMOM   100m Run, then AMRAP Deadlifts   8 – 15 Toes-to-Bar   C) 22:00 – 30:00 AMRAP 10 Wall Balls (9/6kg) 20 Alt Toe Taps 30 Double Unders   Weighted plank? [vc_gallery type="image_grid"...

    13 September, 2022 /

    E2M x 8   A) 5 Bench Presses 12 Box Stepovers (24/20”)   B) 12 Alt DB Snatches 8 OH Lunges 12 Bicep Curls ...

    12 September, 2022 /

    A) For time:   42-30-18   Kettlebell Swings (24/16kg) Box Jumpovers (24/20”)   B) Push Jerk 5 x 10 ...

    11 September, 2022 /

    A) Open 15.1   0:00 - 9:00 AMRAP 15 Toes-to-Bar 10 Deadlifts (52.5/35kg) 5 Snatches (52.5/35kg)   B ) 12:00 – 24:00 EMOM 3 Hang Power Cleans Or 3 Muscle-Ups   or   3 Hang Power Cleans + 6 – 10 Calories ...

    09 September, 2022 /
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