WOD - Wed 14th August
Public Holiday Hours: CrossFit: 7 & 8am Open Gym: 7 - 10am NB: There will be no dedicated Strength class but please feel free to use the open gym area to complete the regular programming. Torian CrossFit 5 Rounds for reps: AMRAP in 3: 10 Thrusters 42.5/30 15 Burpee box jump overs 24/20” 200m Run Max rep pull-ups *3:00 Rest b/t rounds Torian Strength See Wodify App
WOD - Mon 12th August
Torian CrossFit "And Then" Team of 2 For time: 21-15-9 Toes to bar (each) *Partner holds deadlift at the top Then 15-12-9 Deadlift 102.5/70 (each) *Partner hangs from bar Then 100/80 cal Bike/Ski/Row Then 12-9-6 Handstand push-up 6/4” deficit (each) *Partner hold sandbag in bear hug Then 9-6-3 Sandbag clean 150/100# (each) *Partner holds handstand on wall [30:00 Cap] Torian Strength See Wodify App
WOD - Fri 9th August
Torian CrossFit A) AMRAP in 5: Strict muscle-ups / Muscle-up practise B) For time: 150’ DB front rack lunge 2x20/2x15 50 DB farmers carry box step ups 2x20/2x15 (20’) 50 Alt DB snatch 20/15 50 Lat burpees over the DB 150’ Handstand walk [15:00 Cap] Torian Strength A1) Incline Bench Press 4 X 8 A2) Pull Up 4 X 10 B1) Front Squat 4 X 8 B2) DB JM Press on Flat Bench 4 X 10 C1) T-Bar Row 4 X 8 C2) Hip Thrust 4 X 10 D) Hanging Leg Raise 3 X 20
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