WOD - Tues 6th Feb
Metcon: A) 15-12-9-6-3 reps: Deadlift 70/45 Pull-up [10 min cap] *Rest 3 min B) 12-9-6-3 reps: Deadlift 102.5/70 Chest to bar pull-up [8...
WOD - Sat 3rd Feb
“Nannie” 5 Rounds for time: 30 Ab mat sit-ups 15 Overhead squats 42.5/30 30 Double unders 400m Run [30 min cap]
WOD - Fri 2nd Feb
Strength: Find a 2 RM Bench press [15 min cap] Metcon: AMRAP in 15: 5 Pull-ups 10 D-Ball cleans 100/65# 5 Strict handstand push-ups 10...
WOD - Thurs 1st Feb
Metcon: In any order, each for time: Run 1 mile [10 min cap] *Rest 5 min Row 2km [10 min cap] *Rest 5 min “Grace” For time: 30 Clean and...
WOD - Wed 31st Jan
METCON: EMOM for 30: 1st - 15/12 cal Row 2nd - 3 Front squats 92.5/62.5 + 12 Box jump overs 24/20” 3rd - 50’ Sled push 50/30 *Use racks...
WOD - Tues 30th Jan
METCON: 5 Rounds for time: 21 Bar facing burpees 15 Toes to bar 9 Deadlift 125/85 [30 min cap] CONDITIOING: For time: 100/70 cal Assault...
WOD - Mon 29th Jan
A) Muscle-up progression B) “Open Workout 12.4/13.3” AMRAP in 12: 150 Wall balls 9/6 (10/9’) 90 Double unders 30 Muscle-ups
WOD - Sat 27th Jan
Strength: Work to a heavy complex: 1 Snatch balance + 1 Overhead squat *Use racks [15 min cap] Metcon: “18.Zero” 21-15-9 reps: DB snatch...
WOD - Fri 26th Jan
HAPPY AUSTRALIA DAY "Big Murph” Teams of 3, For time: 1 mile Run (400m intervals) 100 Chest to bar pull-ups 200 Shoulder to...
WOD - Thurs 25th Jan
Metcon: AMRAP in 7: 12 Deadlift 70/45 9 Hang power clean 70/45 6 Push jerk 70/45 *Rest 3:00 AMRAP in 6: 9 Deadlift 80/50 7 Hang power...
