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WOD In pairs *must alternate work every minute 1km row 75 DB power cleans @ 17.5/12.5 75 DB push press 75 DB renegade row50 x 20m shuttle 
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 WOD
1) AMRAP in 4 minutes 6 Pullups 9 Pushups 12 Abmat situps Rest 2 minutes 2) AMRAP in 4 mins 20 sec dead hang hold 20 sec HS hold 20 sec hollow hold Rest 2 minutes 3) AMRAP in 4 minutes 6 Pullups 9 Pushups 12 Abmat situps Strength: 1) 1 clean + 3 front squat x 7 sets 2a) 10 KB front rack lunge 2b) 10 KB step up x 3 sets ... Conditioning: For time - Run 200 25 wall balls 30m walking lunge Run 400 25 wall balls 30m walking lunge Run 600m 25 wall balls 30m walking lunge 
 well done to all the competitors that had a crack at our Battle of the Brawn in house comp over the weekend. You all went about the day like absolute champions both during your events and cheering on or judging other competitors in between.
Big shout out to those that spent the day helping out with setting up, scoring and just making the day run smooth in general. Cheers to the The WOD Life for hooking up prizes on the day too. Pretty epic day all around and really a testament to how far you've all come with your training and community we have! Bring on BOB2!  WOD A: Deadlift 3 x 10 @ 60% last weeks 1rm * controlled descent, no bouncing ... B1: 8 Pendlay row B2: 8 BB rollout x 3 Conditioning: AMRAP in 7 mins 15 T2B / 30m Broad jump BATTLE of the BRAWN!! The stage is set! This Saturday marks our first in house comp and is a great opportunity to test your fitness against others in a FUN yet competition like set-up. To make this happen we need a big team effort from all Brawners, we s...till need volunteers on the day to judge and help change the equipment over between events. If you want to put your hand up and are available between 745 and 1030 please let us know below Even if you aren't competing please come along with your family and friends and support your fellow Brawners, its going to be a cracker of a day!! COMPETITORS- please be prepared to judge other competitors and assist in equipment change over. All details of the WODs are found here: http://www.crossfitbrawn.com.au/battle-of-the-brawn.html Additionally as you can imagine we are running to a tight schedule so please ensure you are ready to go before your heat starts.  WOD
Goat EMOM x 7 Strength: EMOM x 10 2 x Clean and jerk @ 60% (technique - perfect form) Conditioning:Every 3 mins x 5 rounds 4 x Bear complex (completed as 1 power clean + thruster + back squat + push press) Run 200m  WOD
'Fight Gone Bad' 3 rounds for total reps 1 min @ each - wall balls @ 9/6 - sdhp @ 35/25... - box jump @ 60/50 - push press @ 35/25 - row (cals) - rest WOD
BW strength: 5 rounds mins 1) 6 ctb pullups mins 2) 6 ring dip mins 3) max effort hollow hold Conditioning: working 40 on/20 off for total score alternating between - Ring rows - HR pushups (hands and feet on plates) x 10 mins  WOD
A: Back squat 3 x 10 @ 60% last week 1rm B1: 8 (each) Bulgarian split squat B2: 3 (each) TGU x 3 sets Conditioning 50 double unders 21 KB goblet squat @ 32/24 21 KB swing @ 32/24 50 double unders 15 KB goblet squat @ 32/24 15 KB swing @ 32/24 50 double unders 9 KB goblet squat @ 32/24 9 KB swing @ 32/24 WOD
Strength: Deadlift(1rm) Press(1rm) Conditioning: - In pairs AMRAP in 102 20 abmat situp 15 deadlifts @ 100/70 10 lateral burpee bar hop Just over a week away until our first in house comp 'Battle of the Brawn' takes place. The workouts have been set and will be released along with full details as soon as we finalise the schedule over the next couple of days. Also pumped to... announce the legends at THE WODLIFE have put up a couple of prizes for place getters on the day! If you aren't competing but still want to get involved, we can always use a couple extra sets of hands to help on the day so let us know. |
  
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