WOD

WOD 2018-06-28T09:38:33+12:00

Frans Toes

Our Easter hours are posted so take the time to enjoy family, outdoor activities and maybe a few eggs over the break. We have a big partner wod at 5pm on Easter Monday to come to play well rested, fuelled and good to go for some quality winter training.

Strength 

In 10:00

Build to a 3 RM Thruster

WOD

” Frans Toes ”

21-15 9 of

Thruster (42.5/30)

Toes To Bar

CAP 12

Christine

Week 2 of our ‘lifting heavy shit off the deck’ program and we bring the noise with a big max out at 90%. Then we dial the loads right back and hit this classic CF benchmark. If you are small and light the deadlift will suit, heavy and long then the row and box jump will be up your alley.

Strength

Deadlift 3 x 70%, 3 x80%, AMRAP x 90%

Bench Press 3 x 70%, 3 x80%, AMRAP x 90%

*use 90% of 1RM

Superset w/

10 GHD Back Extension

WOD

” Christine “

Row 500 m

12 Deadlift (Bodyweight)

21 Box Jump (60/50 cm )

3 Rounds for time.

Mainsite 180722

Some courageous back squatting in yesterdays strength session. Its not until we step outside the boundaries in our heads till we discover just how capable our bodies are of doing the unthinkable. No barriers, just opportunities to smash them.

Gymnastics 

EMOM 10

ODD : 5 Weighted Pull Up

EVEN : 5 Strict HSPU (build to deficit)

WOD

” Mainsite 180722 ‘

AMRAP 10

7 Handstand Push Up*

1 Rope Climb **

* Scale to DB strict press

** Body pulls.

Nancy

Strength 

Back Squat

3 x 70% *

3 x 80%

AMRAP x 90%

*90% of your 1 RM Back Squat

Superset w/

10 BB Hip Thruster (build)

WOD 

” Nancy ”

Run 400 m

15 Overhead Squat (42.5/ 30)

5 Rounds

CAP 20

Compare to: 13/1/2019

 

 

Devil’s Advocate

Partner/Team workout at 730am and 930am. Get Some.

PARTNER WOD

” Devil’s Advocate ”

30-25-20-15-10 reps of

Devil’s Press (22.5/15)

50-40-30-20-10 reps of

Assault Bike (Cals)

then Max Rope Climbs in remaining time

CAP 25 minutes

Partners share reps equally