Reminder our 6:30pm WOD is now a skills/strength session.
This will be more of a workshop based session focusing on specific skill development and workout proficiency namely on the Olympic lifts and accessory dri...lls.
MAX DAL SANTO will be back in the house tonight to take us through part 2 of his 4 week workshop focusing on the Clean!
Come along to learn and refine your lifts from one of Australia's most knowledgable and skilled lifters
Death by strict pull-up
* once fail re-start until time cap has expired
**20min time cap
For total reps:
5 minutes row (cals)
4 minutes burpee * box overs
3 minutes abmat sit-up
2 minutes alternating DB snatch
1 minute pull-up
With the warmer weather finally here and to mix up our training a bit we're going to throw in an additional BEACH WOD once a week kicking off this Saturday down at Henley Beach at 8:30.
We'll still be running... the regular Saturday WOD at the box as per norm but will now be starting at 8:30 and at this stage just doing the one session.
The location for the Beach WOD will change up every week and the session will be programmed in accordance but expect a big conditioning focus, some different toys to play with and a heap of fun!
15 OHS @ 42.5/30
In teams of 3 - partition reps as needed
(Buy in) 100 front rack SB lunge
* EMOM 1 team member completes 100m SB run
Whilst others work through
100 deadlift @ 90/60
100 hr pushups
100 alt DB snatch @ 22.5/12.5
(Cash out) 100 back rack SB lunge
++Epic efforts this week Brawners you guys really brought it! Massive PR's all around on our 1rm testing, everyone applying themselves to improving their 'goats' and working those skills and just wicked intensity and good vibes throughout! Keep it up legends!!
For time- 40/30/20 reps of:
Double unders x3
*14 min time cap
Goat x 7 mins
A1: 3 Hang power clean ...
A2: 8 db/kb Floor press
5 rounds of 30 on/ 30 off for total reps:
DB power cleans
3 rounds for time
25 KB swings @ 24/16kg
++ Reminder we have our first workshop of the week at 6:30 tonight with Max Dal Santo++
**Workshop of the Week**
As of this week we will be replacing the 6:30pm WEDNESDAY WOD with a skills/strength WOD as a permanent fixture in our timetable.
This will be more of a workshop based session focusing on specific skill developmen...t and workout proficiency namely on the Olympic lifts and accessory drills.
++ We are also pumped to announce that we will have Commonwealth Games athlete, Max Dal Santo on board to kick off the first 4 weeks. Max will be in tomorrow night to take us through part 1 of a 4 part workshop on the Olympic lifts. This is a not be missed opportunity to learn and refine your lifts from one of Australia's most knowledgable and skilled lifters.++
These sessions are suited to anyone and will run as part of our regular timetable at no extra cost to our members.
A1: Ring dip
A2: 8 KB/DB bent row...
AMRAP in 15
6 sandbag step ups
6 burpee hop overs
200m sandbag run