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    Daily WOD

    E90S x 7   A) 4 Front Squats   + optional 4 Strict Pull-Ups   B) 4 Push Presses   + optional 8 V-Ups ...

    20 January, 2021 /

    A) Snatch - 15 minutes technique   then   EMOM x 5 2 Snatches   B) For time: 20 Wall Balls (9/6kg) 20 Lateral Burpees 400m Run 20 Lateral Burpees 20 Wall Balls ...

    19 January, 2021 /

    3 x E3M for each station   A) 20/16 Calories 5 Power Cleans @80%   B) 80 Double Unders 20 Pushups   C) 20 Toes-to-Bar 10 Strict Ring Dips ...

    18 January, 2021 /

    A) AMRAP in 15 minutes: 2 LH Devils Press (1 x 20/15kg) 4 LH Thrusters 2 RH Devils Press 4 RH Thrusters 12 Deadlifts (80/55kg) 200m Run   B) Deadlift 3-3-3-3-3 ...

    17 January, 2021 /

    A) E45S for 10 minutes 2 Hang Power Cleans   B) Open 14.2   Infinite 3-MOM   2 x 10 OHS (45/30kg) 10 C2B Pull-Ups   2 x 12 OHS (45/30kg) 12 C2B Pull-Ups   2 x 14 OHS (45/30kg) 14 C2B Pull-Ups etc… ...

    15 January, 2021 /

    A) Bench Press 7 x 2 x 85%   B) 5 rft: 16 Alt DB Snatches (1 x 20/15kg) 8 Toes-to-Bar ...

    14 January, 2021 /

    A) “Lyla” For time:   10-9-8-7-6-5-4-3-2-1 Muscle-Ups Clean and Jerks (bodyweight)   or   B) “JJ” For time:   1-2-3-4-5-6-7-8-9-10 Squat Cleans (85/61kg)   10-9-8-7-6-5-4-3-2-1 Parallette HSPU (6/4”) ...

    13 January, 2021 /

    You may now remove your mask in the gym if you are involved in strenuous exercise or struggling to breathe properly through the mask. Maintain social distancing and hand sanitation.   Please remember to sign in to classes through the...

    12 January, 2021 /

    A) 3 x 5 @ 80% Strict Press Back Squat Deadlift   Or   B) “Jerry” For time: 1600m Run 2000m Row 1600m Run   Troy's effort from the 2km time trial a few weeks back. That's averaging 1.35 per 500m, setting a new gym record by 22 seconds. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

    11 January, 2021 /

    Classes are back on tomorrow (Tuesday). However, from my understanding of the Qld Government announcement this morning for the next ten days you'll need to wear a mask at all times inside the gym and observe standard social...

    11 January, 2021 /
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