Daily WOD

Peter R (34) and Tim H (26) birthday combo   For time:   Buy in: 34 Burpees   4 x 2 Power Cleans @ bodyweight 7 Bar Muscle-Ups 9 HSPU 94 Double Unders   Cash out: 26’ HS Walk (8m)   Subs: Power Cleans - 6 reps at 40-50% of 1RM   Bar M-U -...

A) REMOM for 15 minutes:   10 – 15 Pushups   10 - 15 KB Swings (24/16kg)   10 Weighted Stepups (24/16kg)   B) For time:   800m Run   then 3 x   80 Double Unders 10 Toes-to-Bar 10 Burpees (6”)   - 15 minute time cap [vc_gallery type="image_grid" images="23964" img_size="full"...

“Bradshaw” 10 rft: 3 HSPU 6 Deadlifts (102.5/70kg) 12 Pull-Ups 24 Double Unders ...

A) Overhead Squat 5 x 8   B) Front Rack Lunge 5 x 8   C) SDHP 5 x 8   or   D) 1. 1000m Row Time Trial   2. AMRAP in 14 minutes: 14 SDHP (45/30kg) 14 Dips 14 Front Rack Lunges (45/30kg) 14 Bicycles (L+R=1) [vc_gallery type="image_grid" images="23946" img_size="full" column_number="2"...

E2M x 5   A)
 200m Row   B) 8 DB Bench Presses 12 Bench Hops   C) 5 Clusters + optional 5 – 10 Pendlay Rows ...

A) Deadlift 5-5-5-3-3-3-1-1-1-1-1   B) CFK “Jono”   For time: 10 Power Snatches (35/25kg) 15 Bar Facing Burpees   20 Power Snatches (35/25kg) 25 Bar Facing Burpees   30 Power Snatches (35/25kg) 35 Bar Facing Burpees ...

For time:   21-18 Power Cleans (55/40kg) Box Jumps (24/20")   40 Situps   15 – 12 Power Cleans (55/40kg) Box Jumps (24/20")   40 Pull-Ups   9-6-3 Power Cleans (55/40kg) Box Jumps (24/20")   400m Run   Crystal finishing up the 5km run on Saturday with Liz in pursuit. [vc_gallery...

The gym is off limits today (Saturday) due to some roof work going on so we'll be meeting at Salisbury Recreation Reserve - (netball courts at the end of Dulcie Street) for the workout at 7am. One session...

Reminder: The gym is off limits this Saturday due to some roof work going on so we'll be meeting at the park (Salisbury Recreation Reserve - netball courts at the end of Dulcie Street) for the workout at...

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