Please note that the gym is closed today for the Australia Day public holiday.
Here is a WOD you can do from home-
EMOM for 10 minutes:
Burpees (pick your own reps)
Max reps double-unders (in remaining time)
Post Burpee reps and total DU to comments.
Have a great Australia Day!
Advance as far as possible in 15 min:
20 Bar Facing Burpees
20 Clean and Jerk 40/30kg
20 Bar Facing Burpees
15 Clean and Jerk 60/40kg
20 Bar Facing Burpees
10 Clean and Jerk 80/50kg
20 Bar Facing Burpees
Max rep Clean and Jerk 100/60kg
*The “Clean & Jerk” must start on the ground and pass through a full squat before being locked out in the overhead position. This can be done in various ways.
Post time to comments.
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Five rounds for reps of:
Max reps Push-ups
Max reps Ring Row
*Move straight from the push-ups to the rings.
*Rest after the ring rows.
*Feet on box in line with hands for ring rows.
*Feel free to scale up the push-ups if you can do more than 30 in one go.
Post totals and grand total to comments.
Six, 90 second rounds of:
Run 200m
5 Hang Power Clean 70/45kg
Max reps Toes to Bar
*Rest 90 sec. between rounds.
*Perform 30 sec Plank during rest.
Post total T2B to comments.
Happy Birthday Burpees to Amber today!
Complete 4 cycles of:
8 DB Shoulder Press
20 Strict Abmat Sit-ups
Max effort UB Double-unders or 1 min.
10 x Good Morning
*This is not for time, however the aim is to move through the stations with enough rest to complete good reps but not so much rest that you lose the conditioning effect.
Post load for Shoulder Press and Good Mornings and reps for DU to comments.
For time:
30 Back Squat
30 Chest to Bar Pull-ups
20 Front Squats
20 Strict Pull-ups
10 Overhead Squats
10 Muscle-ups
*Load – 60/40kg
*20 min. cut off.
Post time to comments.
Today’s session will be an indoor obstacle course. Come in for a bit of fun!
A. Alternate between 1 & 2 on the minute for 7 rounds:
1. Push (HSPU, Ring Dip or Push-up) – choose own reps.
2. T2B (15 reps or 30 seconds, whichever comes first)
B. Stretch & Mobility.
Post movement choice, reps and total T2B to comments.
