Strength: Hang Snatch x 3’s WOD: 2,4,6,8….. x Hang Snatch 50/35 Between every set do 5 x burpee pullups. Scale to burpee box jumps 12 min AMRAP
THE OPEN IS COMING!!!! AND that means the battle for the INHOUSE OPEN is back on – WOD UP vs BRUNO’S BUNCH vs METCON ARTISTS!!!!! 8am PLUS CLASS A) PARTNER TABATA- 8 rds alternating work Row/Bike Cals – Hold bottom of squat Pullups – Hold chin over bar HSPU – Hold Handstand Situps – Hold hollow B) WOD: “TIFF”…
Some amazing PB’s on our 1RM Deadlifts yesterday including this 200kg monster lift and a 30kg PB at that for Rolley!!! Mike managed a 30kg PB increase as well finishing with 210kg!!! Great work team. Strength: Shoulder Press x 3 , Push Press x 3 WOD: Run 400m 15 x OH Squat 45/35 15 x…
Strength: 20 mins to find 1RM deadlift WOD: Pullups Burpees 21-15-9 6 min time cap Rest 2 mins Accumulate 1 min prone plank hold Accumulate 1 min hollow rock hold 1 min complete 20 situps 2 rounds HAPPY BIRTHDAY RAVEN!!!
STRENGTH: O/H squats x 3’s, work to heavy set WOD: 20 min EMOM: – 100m deadball front carry – 12-15 x heavy russian swings – 12-15 x T2B – 12-15 x box jumps
Strength: Clean Complex Power Clean – Hang Power Clean – Front Squat – Jerk 18 mins find heavy set WOD A: 3 Power Clean (80/55) 5 Burpee 5 min AMRAP REST 2 mins B: 3 Squat Clean (80/55) 5 Chest to Bar Pullups 5 min AMRAP REST 2 mins C: 3 mins Max reps HSPU
Strength Find a 1RM Cluster Strength: Work up to heavy cluster (clean into thruster) WOD: Deadlifts 100/65 Burpee over bar T2B Ascending ladder 2,4,6,8…. 13 minute