Friday 16 Mar - Open Games WOD #4 - 12 Min AMRAP - 150 Wall Ball, 90 Double Under, 30 MuscleUp

The prescribed weight for the Wall Ball is 20lbs/14lbs. 20lbs is 9kg, we have 20lb med-balls. 14lbs is 6.35kg so 6kg is too light, we don't have 7kg med-balls so it will be 8kg wall balls for the ladies.

The target is 10ft for guys, same as normal but 9ft for girls - so 1ft higher than we normally throw to - but the ball is 2kg lighter so it's actually easier!

Once again it's a WOD where everyone can get a score on the board - you only need to get the ball to hit that target once.

Thursday 15 Mar - 20mins for quality reps - 4 Turkish Get Up (24/16), 6 Inverted Hang to L Sit, 8 Pistol, 10 Inverted Burpee

This WOD is not for time. Movements will be slow and controlled and should prepare us well for Games WOD #4 on Friday! If you have not done any of these exercises before then tomorrow is a day to learn something new.

Wednesday 14 Mar - 12 Min AMRAP - 5 Ring PushUp, 10 Front Squat (60/40)

 

Compare to 5 Dec

Strength - Press

Tuesday 13 Mar - 9 min AMRAP - 6 HandStand PushUp, 12 DeadLift (100/80), 18 Burpee

Strength - Back Squat

Monday 12 Mar - Run 800m then 3 Rnd - 10 Ring Dip, 20 Wall Ball, 30 Double Under, then 800m Run

Compare to 7 Jan

Strength - Thruster

Don't forget to enter your Open Games WOD 3 scores before 10:30am Monday morning

Sunday 11 Mar - Open Gym 2-4pm

 

Still need to do Games WOD 3? Get in done at Open Gym!

Saturday 10 Mar - 7 Rnds - 200m Run, 10 Dumbbell Squat Clean (15/10), 8 Lunge Steps, 6 Ring Dip, 4 HandStand PushUp, 2 Tyre Flip OR 'Karen' - 150 WallBall

 For the rest of the wet season Saturdays will always be a choice between a long WOD and a Benchmark. During the dry we will do most of our Saturday sessions at the beach and other outdoor locations.

Saturday is not the day to do the games WOD - Friday and Sunday only!