Friday 13 Mar - 5RM Front Squat. 1RM Push Jerk

Thursday 12 Mar - 'Partner WOD' - 3 Rnds - 500m Row, 10 Tyre Flip, 60m Bear Crawl, 10 Wall Climb

Wednesday 11 Mar - 3 Rnd - 1 Min - Power Clean & Jerk (60/40), 1 Min Rest, 1 Min Burpee, 1 Min Rest, 1 Min WallBall, 1 Min Rest

Strength - Clean Grip DeadLift

Tuesday 10 Mar - 21-15-9 - Dummbell Squat Clean Thruster (20/15), Ring Rows

Strength - Push Press
Another games WOD done! Many of you achieved things during this WOD that you didn't think you were capable of. The games season brings out the best in all of us and makes the last year of training worthwhile. Keep up the awesome work, 3 to go!

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