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

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