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!!!
Photo: Congratulations Faiz competing in the Open for the 1st time. @GrantWilliamsPhotos
Reminder: This week we will complete Open 24.3 during
FRIDAY NIGHT IN LIGHTS &
SATURDAY MORNING
This will allow us to let our hair down for the after IN-BOX PARTY on Saturday night. Be sure to check Members Facebook for event details. Party 6pm at the box.
Watch the live announcement at 6am here
OPEN 24.3 from 4pm – anyone that wants to do it. Feel free to come and judge/cheer.
For time:
Run/Row 1200m
30 Wall Ball
30 Burpees
30 Toes to Bar
Run/Row 1200m
*Complete Wallball/Burpees/Toes to bar repetitions any how. Start with either Row or Run and finish with the opposite movement.
Photo: Congratulations to Lexi our Spirit of the IN-BOX WEEK 2. Thankyou @GrantWilliamsPhotos
Ten rounds for time:
3 Muscle-ups
Run 180m
*Advanced athletes aim for unbroken
*Scale: Increase volume for Chest to bar pull-ups, pull-ups as required.
A. 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat
B. Tech focus:
YGIG 7-10 rounds of 5 thrusters
(Increment/hold weight as movement allows)
*Technique not load focused.
Photo: Mr Glitter himself – Mark 😀
Thank you @GrantWilliamsPhotos