Monday 9 Mar - In 8 Mins - 400m Farmers Carry (24/16), 400m Run, 200m Farmers Carry, 200m Run. Rest 4 Mins. 4 Rnds - 30 Sec Double Under, 30 Sec Rest, 30 Sec Plank Hold, 30 Sec Rest. Rest 4 Mins. Tabata - 8 Rnds - Box Jump, 8 Rnds Kettle Bell Swing (24/16)

Sunday 8 Mar - Open Gym 2-4pm

Saturday 7 Mar - Open WOD 15.2 - In 3 Mins - 2 Rnds - 10 OverHead Squat (43/29), 10 Chest To Bar PullUp. In 3 Mins - 2 Rnds - 12 OverHead Squat, 12 Chest To Bar Pullup. In 3 Mins - 2 Rnds - 14 OverHead Squat, 14 Chest To Bar PullUp.

 

Compare to 8 Mar 2014

The scaled version of this WOD is Over Head Squat (29/20) with regular chin over the bar PullUps.
We will run heats at 6:30pm today (Friday) if you can't make it (or can't wait until) Saturday!
Free Intro Session at 10am

Friday 6 Mar - 3 Rope Climb, 30 Goblet Squat (24/16), 200m Run, 2 Rope Climb, 20 Goblet Squat, 200m Run, 1 Rope Climb, 10 Goblet Squat, 200m Run

 Strength - Snatch Balance

Thursday 5 Mar - Tabata - 3 Rnds - 4 Sets of PushUps, 4 Sets of SitUps

Strength - Bench Press and Weighted Dip

Wednesday 4 Mar - 7 Min Up Ladder - MuscleUp, Snatch (60/40)

1 rep of each in the first round, 2 reps of each in the second round and so on, adding a rep every round until 7 mins is up.

Strength - Snatch Complex

Tuesday 3 Mar - OTM - 6 Mins - Odd - 5 Squat Clean (75/50), Even - Max Cal Row. Rest 2 Min. OTM - 6 Mins - Odd - 30 Double Under, Even - Max Toes Thru Rings. Rest 2 Min. OTM - 6 Min - Odd - 10 KettleBell Swing (32/24), Even - Max Pistol. Rest 2 Min. OTM 6 Min - Odd - 10 WallBall, Even - Max Double Under

OTM - On The Minute
To all those registered for the Games, don't forget to log your scores before 10am Tue morning