
WOD: Wednesday
A. Front Squats 10-10-10-10 (Bar taken from ground)
B. Two rounds for max reps:
2 minutes: Box Step-ups 20″/24″ 20kg/15kg
2 minutes: Burpees
Photo: Welcome back Adrian 🙂
A. Front Squats 10-10-10-10 (Bar taken from ground)
B. Two rounds for max reps:
2 minutes: Box Step-ups 20″/24″ 20kg/15kg
2 minutes: Burpees
Photo: Welcome back Adrian 🙂
Six rounds (24 minutes)
Minute 1: Run 180m
Minute 2: ‘X’ Strict gymnastic pull
Minute 3: Run 180m
Minute 4: 10 Strict Dumbbell Press *
*Choose a weight that allows for unbroken strict press.
Photo: Nata & Caitlin – Partner workout Saturday.
“The Chief”
Five, 3 minute AMRAPS of:
3 Power Cleans 60/40kg
6 Push-ups
9 Air Squats
Rest 1 minute after each AMRAP.
*Continuous count.
Compare to last time here
Photo: Celebrating love!! Congratulations to Dani A & Josh on their marriage (Thursday). Welcome to the family Josh. You already know how lucky you are to have such a beautiful lady by your side. Wishing you a lifetime of love, laughter and adventures together. xoxo
Please note due to numbers only the 7am session will run.
“Partner Workout”
For time:
“Fran”
21-15-9 reps for time:
Thrusters 42.5/30kg
Pull-ups
“Elizabeth”
21-15-9 reps for time:
Squat Cleans 60/42.5kg
Ring Dips
“Karen”
For time:
150 Wallball 9/6kg
“Diane”
21-15-9 reps for time:
Deadlift 100/70kg
Handstand Push-ups
*Share work anyhow. All equipment/weight changes are part of overall time.
*20 minute cut off.
*As always scaling options will be provided.
Photo: Welcome to Lachie K.
For time:
750m Row
50 Overhead Squats 20/15kg
1500m Echo
50 Push press
750m row
50 Front Rack Lunge
*Run 180m any time you break a set of barbell movement.
Photo: Nata – the perfect LSKD model. I love these photos from her recent LSKD photo shoot.
Five rounds for time:
7 Clean & Jerk 60/40kg
14 Toes to bar
21 Squats
“Helen”
Three rounds for time:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups
Compare to last time here
Partner workout:
AMRAP in 30 minutes:
P1/P2
100m Bearhug sandbag carry
50m Left arm Overhead carry 22.5/15kg
50m Right arm Overhead carry 22.5/15kg
P2/P1: Row 400m
P1/P2:
100m Bearhug sandbag carry
50m Left arm Overhead carry 22.5/15kg
50m Right arm Overhead carry 22.5/15kg
P2/P1: Echo 1000m
*One partner on Row or Echo, other partner completing movements. Both partners to complete their element before swapping.
Alternate between Row/Echo each cycle
Photo: Deb at Masters League in front of Masters League promo (of Deb).