WOD

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January 31, 2020

Beach WOD - Sutton's Beach (near the Pavilion where we were last time) 7:30am

No Class at the gym

Join us at the beach for a WOD and breaky if you can.

January 30, 2020

3 Rounds for Time:

400m Run

25 Pull Ups

25 Push Ups

25 Wall Balls 20/14lb

ShredWOD

EMOM

1 Prowler Push lap

Add an extra

January 30, 2020

Front Squat 

5-3-3-3-2-2-1

January 28, 2020

3 x 4 min AMRAP:

30/20 Cal Row

20/14 Cal Assault Bike

10m Shuttle runs

Rest Approx 4 min

ShredWOD

‘Randy’

For Time:

75 Snatch 35/25kg

January 27, 2020

2020 Rogue Invitational Online Qualifier #2

For time:

3-6-9-12 reps of:

Pull-up

Squat Clean 61kg/43kg

-- then --

12-9-6-3 reps of:

Bar Muscle-up

Squat Clean, 84/57kg

January 26, 2020

Open Gym 4-5:30pm

With a partner, in 20 mins do:

Partner Carry, 300 m

-- then --

AMRAP

Partner A:

15 American Kettlebell Swings, 24/16kg

10 Burpees

5 Ground-to-Overheads 42.5/30kg

Partner B: max rep Wall Balls, 20/14 lbs

Partners rotate each round until 150 reps are completed, t...

January 24, 2020

Australia Day WOD

Partner WOD -

Every minute complete 1 burpee and say Aussie, Aussie, Aussie, Oi, Oi ,Oi, clapping hands with your partner at the top of the burpee.

For Time:

100 Front Squats 42.5/30kg

80 Toes to bar / sit ups

60 Front rack lunge 42.5/30kg

40 Ball Slams 15/1...

January 23, 2020

EMOM x 3:

Min 1: Max Bike Calories

Min 2: 10 Box Step Ups 24/20” 22.5/15kg

Min 3: Max Row Calories

Min 4: Max Ring Muscle Ups in 30 sec (or Ring Rows 15 sec/Push Ups 15 sec)

Min 5: Wall Climb in 30 sec

Min 6: 5 DB Hang Clean and Jerk/side 22.5/15kg

ShredWOD

For Time:

50 Wall Ba...

January 22, 2020

EMOM 8 min:

Hang Power Snatch + Hang Squat Snatch

10 Min to find 1RM Squat Snatch

January 21, 2020

For Time:

12 Burpees

12 Thrusters 50/35kg

12 Burpees

12 Hang Power Snatch 50/35kg

12 Burpees

12 Push Jerk 50/35kg

12 Burpees

12 Hang Squat Cleans 50/35kg

12 Burpees

12 Overhead Squats 50/35kg

ShredWOD

3 rounds:

Row 300m sprint

Rest 1:1

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