REMINDER: The Box is closed until Monday evening 5/11
3 Rounds for Time:
100 Double Unders (3x Single Skips)
50 Push ups
100 Double Unders (3x Single Skips)
50 Sit ups
Post times to comments.
3 Rounds for Time:
100 Double Unders (3x Single Skips)
50 Push ups
100 Double Unders (3x Single Skips)
50 Sit ups
Post times to comments.
REMINDER: The Box is closed until Monday evening 5/11
Opposing Ladder 10 - 1 of:
Overhead Squats with a broomstick
Burpees
Example:
10 OHS with broomstick
1 Burpee
9 OHS with broomstick
2 Burpees
8 OHS with broomstick
3 Burpees
7 OHS with broomstick
4 Burpees etc.......
...............................
.......................................
1 OHS with broomstick
10 Burpees
Post times to comments.
Opposing Ladder 10 - 1 of:
Overhead Squats with a broomstick
Burpees
Example:
10 OHS with broomstick
1 Burpee
9 OHS with broomstick
2 Burpees
8 OHS with broomstick
3 Burpees
7 OHS with broomstick
4 Burpees etc.......
...............................
.......................................
1 OHS with broomstick
10 Burpees
Post times to comments.
REMINDER: The Box is closed from today until Monday evening 5/11.
Sore from Wittman on Monday or Fight Gone Bad yesterday??
Check out mobility WOD here and iron out those sore bits!!
AMRAP 12 Mins
10 Push ups
15 Sit ups
20m Walking Lunge
Post rounds to comments.
Makes me laugh :)
Sore from Wittman on Monday or Fight Gone Bad yesterday??
Check out mobility WOD here and iron out those sore bits!!
AMRAP 12 Mins
10 Push ups
15 Sit ups
20m Walking Lunge
Post rounds to comments.
“Fight Gone Bad”
Three rounds of:
Wall-ball, 10kg/6kg (Reps)
Sumo deadlift high-pull, 35kg/25kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35kg/25kg (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to last time "here"
Three rounds of:
Wall-ball, 10kg/6kg (Reps)
Sumo deadlift high-pull, 35kg/25kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35kg/25kg (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to last time "here"
Hang Snatch
2 - 2 - 2 - 2
then:
2 Rounds for Time:
Run Block (1.2kms)
12 Snatch (30kg/40kg)
Post weights and times to comments.
2 - 2 - 2 - 2
then:
2 Rounds for Time:
Run Block (1.2kms)
12 Snatch (30kg/40kg)
Post weights and times to comments.
"Wittman"
7 Rounds for Time:
15 Kettlebell Swings (16kg/24kg)
15 Power Cleans (30kg/42.5kg)
15 Box Jumps (20''/24'')
Post times to comments.
7 Rounds for Time:
15 Kettlebell Swings (16kg/24kg)
15 Power Cleans (30kg/42.5kg)
15 Box Jumps (20''/24'')
Post times to comments.
Good luck to Ian who is gettiung deployed to Darwin tomorrow. Good luck mate.
See ya when we see ya.
4 Rounds for Time:
11 Ring Dips
11 Snatch (35kg/50kg)
Row 500m
Post times to comments.
11 Ring Dips
11 Snatch (35kg/50kg)
Row 500m
Post times to comments.
Gymnastics skills - Rope climbs/Handstands/Ring Dips/Forward Rolls/Frog Stand/Tripod
then:
"Fran"
21 - 15 -9 Reps for time of:
Thrusters (30kg/42.5kg)
Pull ups
Post times to comments.
then:
"Fran"
21 - 15 -9 Reps for time of:
Thrusters (30kg/42.5kg)
Pull ups
Post times to comments.
Overhead Squat 1RM
then:
AMRAP 5 Mins of:
Overhead Squat @ 50% of Max
Post weights and reps to comments.
then:
AMRAP 5 Mins of:
Overhead Squat @ 50% of Max
Post weights and reps to comments.
POOL WOD
Classes at the Mount Gambier Aquatic Centre on Margaret St today - 0900 and 1800 sharp!!
$2 each
3 Rounds for time:
Swim 100m
50 Sit ups
50 Push ups
50 Squats
Post times to comments.
Classes at the Mount Gambier Aquatic Centre on Margaret St today - 0900 and 1800 sharp!!
$2 each
3 Rounds for time:
Swim 100m
50 Sit ups
50 Push ups
50 Squats
Post times to comments.
Spend 15 minutes practising Snatch Balance
then:
AMRAP 20 Mins
10 Toes to Bar
20m Farmer's Carry (48kg/64kg)
Run 400m
Post weights and times to comments.
Jack Lalanne - what a legend!
then:
AMRAP 20 Mins
10 Toes to Bar
20m Farmer's Carry (48kg/64kg)
Run 400m
Post weights and times to comments.
Jack Lalanne - what a legend!
Squat Clean
3 - 3 - 3 - 3
then:
"GI JANE"
100 Burpee Pull ups for time
Ideally, the pull-up bar is one foot above your reach.
Post weights and times to comments.
3 - 3 - 3 - 3
then:
"GI JANE"
100 Burpee Pull ups for time
Ideally, the pull-up bar is one foot above your reach.
Post weights and times to comments.
No pain, no gain.
5 Rounds for Time:
20m Prowler Push
10 Box Jumps (20"/24")
15 Pull Ups
20 Burpees
Post times to comments.
20m Prowler Push
10 Box Jumps (20"/24")
15 Pull Ups
20 Burpees
Post times to comments.
Skills:
Pull Ups
Ring Dips
Muscle Ups
AMRAP 12 Mins
25 Double Unders
10 Wall Balls (6kg/10kg)
Post rounds to comments.
Pull Ups
Ring Dips
Muscle Ups
AMRAP 12 Mins
25 Double Unders
10 Wall Balls (6kg/10kg)
Post rounds to comments.
200m Sprint every 3 minutes - 5 rounds
then:
Front Squat 2RM
Post weights and times to comments.
then:
Front Squat 2RM
Post weights and times to comments.
Team warm up - outdoors!!
then:
"Grace"
For time:
30 Clean & Jerk (40kg/60kg)
Compare to last time here.
Post times to comments.
then:
"Grace"
For time:
30 Clean & Jerk (40kg/60kg)
Compare to last time here.
Post times to comments.
Part A
Handstand Push Up Skills
Part B
Row 500m x4 attempts
Part C
21 - 15 - 9 Reps for time:
Handstand Push Ups (Scaling as required - Box HSPU/RR/Push ups)
Box Jumps (20"/24")
Post times to comments.
Handstand Push Up Skills
Part B
Row 500m x4 attempts
Part C
21 - 15 - 9 Reps for time:
Handstand Push Ups (Scaling as required - Box HSPU/RR/Push ups)
Box Jumps (20"/24")
Post times to comments.