
WOD: Wednesday
A. Deadlift 5-5-5-3-3-1-1-1
Optional:
Three rounds for time of:
Air Bike 25/20 cal.
25 Abmat Sit-ups
A. Deadlift 5-5-5-3-3-1-1-1
Optional:
Three rounds for time of:
Air Bike 25/20 cal.
25 Abmat Sit-ups
7:00am
Beach WOD today. Please see the following link http://www.coastalcrossfit.com.au/2019/11/11/beach-wod-saturday/ for details.
We look forward to seeing you there!
For time:
10 DB Hang Power Clean + Jerk RH 22.5/15kg
10 DB Hang Power Clean + Jerk LH 22.5/15kg
Walking Lunge 15m 22.5/15kg
9 DB Hang Power Clean + Jerk RH
9 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
8 DB Hang Power Clean + Jerk RH
8 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
7 DB Hang Power Clean + Jerk RH
7 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
6 DB Hang Power Clean + Jerk RH
6 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
5 DB Hang Power Clean + Jerk RH
5 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
4 DB Hang Power Clean + Jerk RH
4 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
3 DB Hang Power Clean + Jerk RH
3 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
2 DB Hang Power Clean + Jerk RH
2 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
1 DB Hang Power Clean + Jerk RH
1 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
EMOM x 28:
1. Pull-ups (choose own reps)
2. 10 x 10m Shuttle Run
3. Handstand Walk/Shoulder Taps/HS Hold
4. Double-unders
*Saturday Session 6:30am-8:00am*
Please note that we have decided to start tomorrow’s (8//11/19) session at 6:30am to allow more time to complete the open workout as we have to leave promptly at 8:00am for Brisbane.
Apologies for the late notice.
For those that have completed Open 20.5 feel free to come in for Open Gym.
Photo: Another Grant Williams special.