- Normal timetable this week. (no kids or teens classes) A) Snatch 3 reps at 60, 70, 75% 6 reps at 80%+ B) AMRAP in 15 minutes: 2 x 200m Run 20 Toes-to-Bar 2 x 20 Wall Balls (9/6kg) 20 Pushups [vc_gallery type="image_grid" images="24871"...
A) EMOM Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 B) Incrementing AMRAP in 7 minutes: 2,2 / 4,4 / 6,6 ….. Pull-Ups Light Cleans (30-40%) Or 4,2 / 8,4 / 12,6 … C2B Pull-Ups Heavy Cleans (60-70%) ...
“Wood” 5 rft: 400m run 10 Burpee Box Jumps (24/20″) 10 SDHP (45/30kg) 10 Thrusters (45/30kg) – 1 minute rest between rounds ...
A) E2M x 7 7 Deadlifts + optional 7 Dips 20 – 50 Double Unders B) E2M x 7 7 HSPU / Bench Presses + optional 7 Russian Twists (L+R=1) 12/10 Cals ...
A) For time: 100/80 Calories 60 Plank Jacks 40 Alt DB Snatches (20/15kg) 20 Strict Pull-Ups (^ Bar Muscle-Ups) - scaling: 5 rft: 20/16 Cals 12 Plank Jacks 8 Alt DB Snatches 4 Strict Pull-Ups (^Bar Muscle-Ups) - 15 minute time cap B) OHS or Front Squat 2 RM - 15 minutes [vc_row css_animation="" row_type="row"...
A) E5M x 6 rounds 10 – 20 reps of: Weighted Stepups (24/20”. 24/16kg) KB Swings (24/16kg) Situps / Toes-to-Bar Bicep Curls + Supinated Bent Over Rows Wall Balls (9/6kg) or B) As per Saturday, 05/12/20 That's a good looking rig! Thanks to Alex and the team from E...
A) Clean and Jerk 3 reps at 60% 3 reps at 70% 3 reps at 75% 6 reps at 80%+ - no touch'n'go B) Superset x 4 6 Bulgarian Split Squats (L) 6 Bulgarian Split Squats (R) 12 Pushups / HSPU or C) As per Saturday, 05/12/20 [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
Heats will start at 6am with a 10 minute break between each one. All members are welcome to turn up and do the workout just like any other Saturday but the rowers will be reserved for those nominating...
3 Partner WODs. (You go, I go) - AMRAP in 8 minutes A) 30 KB Swings (24/16kg) 30 Box Jumps (24/20”) + bonus Medball Cleans (9/6kg) B) 30 Calories 30 Situps + bonus Pushups C) 200m Run AMRAP 10 Alt DB Snatches (20/15kg) 10 OH Lunges (20/15kg) For A and B share the...
Not for time: 10-8-6-6-4-4-4-4 Back Squats Weighted Dips - a conditioning option will be on the board at the gym. ...
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