A) Snatch 3-3-3-2-2-2-1-1-1 B) 3 rft: 20 Box Stepovers (24/20") (^20/15kg) 10 Deadlifts (100/70kg) (^125/90kg) ...
A) Strict Press 8 minutes to find your 8RM B) 4 rft: 10 Strict Presses (30/20kg) (^45/30) 20 KB Drags (24/16kg) (sub Plank Jacks or Shoulder Taps) 400m Run or Row ...
- no weightlifting class on this morning - Open Gym from 4 to 5pm this afternoon A1) 0 - 15:00 AMRAP 10 Box Jumps (24/20") 10 V-Ups 10 Single Arm DB Thrusters (5LH, 5RH. 20/15kg) 10 Bicycles (L+R = 1) and A2) 15:00 - 30:00 E5M Run...
*Morning classes: 21-15-9 reps for time: A) Gorilla Cleans (2 x 16/12kg. L+R = 2) Box Stepups (24/20”. 16/12kg) B) Dips Deadlifts (80/55kg) C) Calories Double Unders (63-45-27) _________________ **Afternoon classes: Open 21.3 - Heats from 3.45pm ...
A) EMOM x 8 2 Power Cleans B) Partner WOD AMRAP in 20 mins: 10 Power Cleans (45/30kg) (^62.5/45kg) 10 Pushups 3 Rope Climbs 400m Row - One partner works through the reps while the other partner rows the 400, then swap, picking up the reps where your...
A) Bench Press 5 x 8 B) E2M x 6 0 - 0.50 AMRAP KB Farmer Carry 1:00 - 1.30 AMRAP Toes-to-Bar ...
E4M x 6 rounds 7-5-3 Thrusters Pull-Ups + Optional until 3:00 Calories Run Double Unders Box Jumps Burpees Plank Wall Sit - the goal in this workout is to get some good volume in without smashing yourself for a potential thruster-fest in 21.3 - adjust load round by round to give...
A) Push Jerks 9-6-3-3-3-3-3-6-9 B) For time: 1600m Run 40 SDHP (45/30kg) 20 V-Ups - scale to: AMRAP in 12 minutes: 200m Run 10 SDHP 5 V-Ups The Open produces so many positives that are very difficult to achieve in day-to-day training. Matty and Jake have lifted their game to another...
- no weightlifting class this morning - Open Gym this afternoon 4 - 5pm A) "Open 21.2" For time: 10-20-30-40-50 Alt DB Snatches (22.5/15kg) 15-15-15-15-15 Burpee Box Jumpovers (24/20") - 20 minute time cap or B) For time: 10-20-30-40-50 KB Swings (24/16kg) or Calories 15-15-15-15-15 Wall Balls (9/6kg) or Pull-Ups - 20 minute time cap then C) "Annie" For...
*Morning classes: 21-15-9 reps for time: A) Pendlay Rows (35/25kg) 63-45-27 Double Unders B) OHS (35/25kg) Alt Toe Taps C) HSPU Calories _________________ **Afternoon classes: Open 21.2 - Heats from 3.45pm Earlier this week our oldest member, Ha Nguyen, turned 76. He is an amazing example of physical, mental and spiritual health. The man,...
