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    Daily WOD

    A) E2M x 5 rounds   
Split Jerk + 2 Front Squats + Split Jerk _____________   B) Back Squat 2-2-2-2-2-2   or   C) For time: 60 Wall Balls (9/6kg) 800m Row 100 Flutter Kicks (L+R=1) ...

    02 November, 2020 /

    A) “Claudia” 5 rft: 400m Run 20 KB Swings (24/16kg)   B) E2M x 5 Rounds   5 Strict Pull-Ups + 15m Walking Lunge or HS Walk   - option to add weight to the Pull-Ups and Walking Lunge ...

    01 November, 2020 /

    3 rft: 5 Clusters 5 Burpee Box Jumps (24/20”) 5 Clusters 10 Burpees 5 Clusters 15 Box Jumps (24/20”)   Round 1 @ 40/25kg (^50/35kg)   - Rest 1 minute   Round 2 @ 50/35kg (^65/45)   - Rest 2 minutes   Round 3 @ 60/45kg (^80/57.5kg) [vc_gallery...

    30 October, 2020 /

    2 x AMRAP in 12 minutes:   A) 400m Run 12 Power Snatches (70/50kg. sub 36 Alt DB Snatches)   B) 400m Row 20 Situps 20 Bicycles (L+R = 1)   _____________   or   C) Snatch 5 x 3 @ 60% 3 x 3 @ 70% 8 x 1 @ 80%+ [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

    29 October, 2020 /

    Choose two of the following three options.   A) Back Squat 4RM   B) Bench Press 4 RM   C) 10 rft: 3 Strict HSPU (or Strict Press 50/35kg) 6 V-Sit Ankle Taps 12 Double Unders   - 10 minute time cap ...

    28 October, 2020 /

    2 rft:   25 Power Cleans (62.5/45kg) 25 Ring Pushups 25 Front Squats 25 Pull-Ups 25 Push Jerks 25 Toes-to-Bar   (credit: Speal Programming)   Jason finishes up a very tough workout with the support of a few buddies when he felt like he had nothing left towards the...

    27 October, 2020 /

    If you can we'd love you to save the date - Saturday, November 14 from 5pm - for our end-of-year bash at the Norman Hotel.   We're still finalising arrangements so there will be more details to follow in the...

    27 October, 2020 /

    A) 0 – 8:00 AMRAP 100m Suitcase Carry (1 x 24/16kg) 10 Weighted Stepups (24/16kg)   B) 10:00 - 20:00 E2M x 5   16 KB Front Rack Lunges (1 x 24/16kg) 8 Ring Rows   C) 20:00 - 28:00 Row for metres   - recovery row or go for gold [vc_row css_animation=""...

    26 October, 2020 /

    E4M x 6 rounds   5 Deadlifts @ 60-70% 50 Double Unders   3 Deadlifts 15/12 Calories (sub 1.5 laps of the carpark or 15 Burpees)   1 Deadlift 10 Dips   - option to add weight to each set of deadlifts [vc_gallery...

    25 October, 2020 /

    A) Power Clean + Push Jerk   3RM   B) "Grelen" 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups 10 Clean and Jerks (62.5/45kg) ...

    23 October, 2020 /
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