WOD: Wednesday
A. Technique focus (Increment in load)
7 sets:
Power Clean + Hang Squat Clean + Front Squat
B. Back Squat 5-5-5-5-5
C. Optional Extra
7 rounds 30sec on/30 sec off:
Any machine for Calories.
A. Technique focus (Increment in load)
7 sets:
Power Clean + Hang Squat Clean + Front Squat
B. Back Squat 5-5-5-5-5
C. Optional Extra
7 rounds 30sec on/30 sec off:
Any machine for Calories.
Five rounds, each for time:
Row 400m/350m
15 Burpees (Over Parallettes)
*Rest between efforts.
Compare to last time here
Photo: Congratulations to Deb on bringing home double GOLD in her Power lifting competition over the weekend 🥇 🥇
Thank you to everyone that brought friends along and for those that joined us on Saturday.
It was a fun morning.
A. Push Press 3 x 5
B. Five rounds:
In 2 minutes:
20 Wallball
Max Gymnastic Pull (Ring Muscle-up, Bar Muscle-up, Chest to bar, Pull-ups)
Rest 2 minutes between rounds
*Advanced athletes aim for unbroken wall ball.
Select a challenging pull movement.
A. Five cycles:
Bench Press 8-10 reps
Pendlay Row 10-12 reps
*Aim for a weight allowing for 10reps Bench/12 reps Pendlay on the first round. Aim to hold weight and keep repetitions in the range.
Compare to last time here
B. Three x 5 cycle for load:
Man makers
1 Man maker= Push-up + Row (Left & Right) + Deadlift + Muscle Clean+ Strict Press
Photo: Marie, Danielle & Chan – still smiling after nailing 777 Burpees in 35minutes. #BurpeesforBravehearts
Photo: Join our EXTRA’s CLUB – JULY pick a weakness and lets hammer it!!
A. Front Squat 3-3-3-3-3
B. 15 minute AMRAP:Photo: Nothing makes me happier than family training. This photo makes my heart sing!!! 💞