Workout of the Day

In partners, with 8 mins on the clock:
Run 800m (both at the same time)
In the remaining time find a 1RM Clean & Jerk
*Clean and Jerk attempts may only begin once both partners are back from the run
*Score is combined weight lifted

Then...

10 rounds for time of:
12 deadlifts
9 Hang Power Cleans
6 Push Jerks
Men: 70kg
Women 47.5kg

This is a partner WOD.
Partners swap after every round until each partner has completed 5 rounds.

Extra Training
30 muscle-ups for time

Log your Results via your WODIFY account

Workout of the Day

Strict HSPU
5-5-5-5-5
*Scale up or down as needed
Scale up = deficit HSPU
Scale Down = pike with feet on box OR Strict DB Press

For Time
40 Wall Balls 9/6kg
20 Pull Ups
20 Deadlifts 100/70kg
30 Wall Balls
15 Pull Ups
15 Deadlifts 100/70
20 Wall Ball
10 Pull Ups
10 Deadlifts100/70

Extra Training
DB Front raise x10
DB Lateral Raise x10
DB Rear Lateral Raise x10
To be performed in a superset

Log your Results via your WODIFY account

Workout of the Day

Overhead Squat
3-3-3-3-3

AMRAP in 3 minutes:
3 Hang Power Snatch, 60/40kg
6 Toes to Bar
9 Air Squats
Then Rest 1 minute
Repeat 5 times

Start each 3-minute cycle where you left off on the previous cycle.
Repeat for a total of 5 cycles. Count total rounds and reps completed.

Extra Training

100 hollow rocks for quality

3 rounds for quality:
30 second front-facing handstand hold
10 reps kick to handstand (2 foot take off)
20 reps shoulder taps

Log your Results via your WODIFY account

Workout of the Day

Classes are back on as normal. Alternate lighting arrangements have been made!

Shoulder Press
5-5-5-5-5

AMRAP 10 Mins
10 Pull Ups
10 SDHP 40/30
20 Ab mat sit ups

Extra Training

Barbell Row
10-10-10-10)
OR barbell bench row

4 rounds for quality:
5 hollow rocks
5 sec hollow hold
10 hollow rocks
10 sec hollow hold
15 hollow rocks
15 sec hollow hold

Log your Results via your WODIFY account

Workout of the Day

Due to an electrical fault at the football club affecting our building, we will not have power until tomorrow. Therefore the 5am class has been cancelled. We plan to run the 6am and 9:15am classes.

1 Power Snatch + 2 Snatch
1-1-1-1-1-1-1

21 DB Thrusters 22/15
Run 400m
18 DB Thrusters
Run 400m
15 DB Thrusters
Run 400m

Extra Training

Behind The Neck Jerk
1-1-1-1-1-1-1

Log your Results via your WODIFY account