A. Snatch Technique (Increment in load)
5-5-5-4-4-3-3-2-2
B. Increment for 15minutes:
2 Power Snatch
2 Overhead Squats
40 Double-unders
4 Power Snatch
4 Overhead Squats
40 Double-unders
6 Power Snatch
6 Overhead Squats
40 Double-unders
etc… continue with format
Adv. 50/35kg
Int. 40/30kg
Beg. 20/15kg
Five rounds, each for time:
Row 400/350m
15 Burpees (Over Parallettes)
*Rest between efforts.
Compare to last time here
Photo: When Nata isn’t in the gym, she is owning the stage. Don’t miss seeing her in action in “In Flight Entertainment” this April. Click here for ticket purchases (Friday 19April 7:30pm, Saturday 20April 2pm & 7:30pm).
10-9-8-7-6-5-4-3-2-1 reps for load:
Bench Press
Deadlift
Front Squats
*Choose a different weight for each movement and maintain load throughout all repetitions. All reps must be completed unbroken.
Compare to last time here
Photo: Congratulations to Deb (our International competitor) placing 3rd in her division at Masters League in Phillipines. What a champion!!
AMRAP in 20 minutes:
7 Chest to Bar Pull-ups
14 Kettlebell Swings 32/24kg
Run 360m
Photo: Tilly & Ava. You are your child’s greatest inspiration. Tilly completing the Open 24.3 at home, guess who wanted to join her. I love this!!!
Use the session – Aiming for minimum of 5 cycles:
In teams of 3: rotate through the following:
Front Rack Carry (barbell) 4 x 15m
Sandbag/Deadball Carry (In front of body) 4 x 15m
*Choose weights that are repeatable for each movement. Small adjustments in weight are allowed.
*Mandatory put down at turn around.
P1 completes carry, P2, P3 rest. Rotate through for each movement.
Photo: I love this photo of Nic & Cal.
A. Handstand Skills:
Holds, walks, etc.
B. AMRAP in 15 minutes:
3 Wall Walks
12 Russ KB Swings 32kg/24kg
15 Box Jumps 24″/20″
Photo: Thank you to the LSKD Crew for joining in for a fun morning session. We are looking forward to the Sunshine Coast LSKD official store opening on the 30th March.
Partner Chipper
For time:
120 Wall Ball 9/6kg
80 Toes to Bar
120 Burpees
80 Pull-ups
*Run 180m between efforts
*One person completing repetitions/1 person running.
* 30 minute cap
Intermediate: 100 WB, 60T2B, 100BP, 60 PU.
Five supersets:
Dumbbell Bench Press 12-15reps
Ring Rows 8-10 reps (Feet in line with hands)
B. 2 x Max effort sprints:
Row 750m/Bike 1700m/Ski Erg 750m
*Choose one option.
*Rest as needed between efforts.
Photo: I love that many of our members take dressing up as seriously as the WOD. For those that weren’t there Saturday – Guess who??
Congratulations to our WEEK 3 Spirit award – Luka. We could not be prouder of your efforts. Travelling to Japan solo and finding a box to complete the WOD in your team colours. Awesome work and team dedication 😀
BEST DRESSED – If you didn’t pick the person in blue – Robbie Morton.
Each of these athletes have earnt 3 points for their teams.
All remaining team points will be calculated this week.
Thank you to everyone for your understanding and messages of support following the cancelation of the IN-BOX OPEN Party.
As a result we have not yet assigned a WINNING TEAM so all athletes completing Open 24.3 today will still be awarded points. Please get nominations for SPIRIT of IN-BOX and Best dressed to Marie by Tuesday morning.
A. Complex – Technique
1 Power Snatch +
2 Snatch Balance +
3 Overhead Squats
B. AMRAP in 10 minutes:
10/7 Push-ups
14 Overhead Lunge (20/15kg Plate)
35 Double-unders
or
OPEN 24.3
Photo: Congratulations to Paula getting her first Bar Muscle-up on Saturday during 24.3. This is what the OPEN is about. Surrounding yourself with an amazing community that encourage and hype you to achieve new things. Soooo awesome!!!