Hang Clean Pull + Hang Power Clean+ Hang Clean Pull + Hang Squat Clean*
* Build in weight or work on technique
B. Deadlift 3-3-3-3-3
Photo: Saturday team challenge. The race was real.
Change of schedule.Reminder Nutrition session with Mark is on at 7:00am at BFresh
TEAM Challenge- 8am
We will allocate teams on the day. Bring a smile and a great attitude. This is a community morning and all teams will be mixed abilities.
“Unknown & Unknowable”
Team carry around the canal.
*Additional activities reveled throughout the course.
*Movements and repetitions can be shared anyhow between members within specifications of the rules.
*All team members must be at the station for work to commence.
Over the course, four stations activity stations were reveled-
1. 350 Supine Row
2. 1000 Step-ups
3. 1000 Thrusters
4. 300 Burpees (over planking partner)
BBQ- From 9am
Bacon and egg burgers (just bring yourselves)
Photo: Josh hitting a personal best Clean of 100kg. Thanks to Andy for the photos.
63 Kettlebell Swings 24/16kg
42 Kettlebell Swings
21 Kettlebell Swings
Photo: Chloe mid broadjump. Thanks to Andy Holt for the photos.
80-85-90% (x 3)
*Rest as necessary between lifts.
Photo: Lloyd putting in the hard yards for his team. Thanks to Andy for photo.
Congratulations to all of our competitors at the Fittest 3 on Saturday and thank you for the online support and messages from our Coastal crew. A special mention and thank you to Andy Holt for spending his Saturday behind the camera to capture our great and not so great moments.A. EMOM x 10 minutes:
Please note: Due to all coaches competing at the Fittest 3 there is NO SESSION IN THE BOX today, however we encourage you to join our crew at 7:30am or complete it as a home WOD.
Thank you to our community for your support and best wishes for the competition. Unfortunately due to COVID no spectators are allowed- thankfully we have our camera crew (A huge thank you to Andy Holt) who will be providing live coverage and photography. This man has serious skills. Coastal members can check out the action via our Members Facebook page.
Join our crew at 7:30am (Park adjacent to Mykie’s by the Bay)
Thank you to Nina for coordinating.
WOD (Partner or individual):
As many rounds as possible (AMRAP) in 20 minutes of:
Match Broadjump number with burpees
*One partner starts on the run, the other on Broad jumps. Count the number of broad jump to complete the 20m (12 Broad jumps = pay up 12 Burpees).
All burpees must be paid up before swapping activity with your partner.
*Score is the total number of rounds completed: Run + Broadjump + Burpees = 1 Round.