Deadlift
- ·
5-3-3-2-2-1-1
Band Ski
Rows
- ·
4
x 10-20
21-15-9-15-21
- ·
Sumo
Deadlift High Pull (40/25)
- ·
Push
Press
- ·
Burpees
Deadlift
Band Ski
Rows
21-15-9-15-21
The Bear Complex
5 Rounds
1 Round Consists of 7 unbroken sets:
The bar must
not rest on the ground during the 7 rep set. Rest as required between sets.
Increase weight each set if possible.
This is a strength WOD and adequate rest between sets is required for optimal
performance.
5 Rounds
Finisher
Tabata
Barbara
5 Rounds
Rest 3 mins
between rounds
DT
5 Rounds
Finisher
2 Sets
Goblet Squats (with DB)
The 300
Snatch Balance
Overhead
Squats
6 Rounds
AMRAP 18mins
Turkish Get Ups
Nasty
Girls
3 Rounds
For ANZAC Day
Birt
11 Rounds (25min cap)
Closed Monday 27th, public
holiday
For ANZAC Day
Teddy Sheehan VC
Run 240m buy in, then:
4 Rounds
Time Cap 19mins, 42seconds
If you finish inside the time cap complete as many double unders as
possible in remaining time.
Deadlift
AMRAP 15 mins
Chin Ups (weighted)
5 Rounds
Deadlifts
Annie
50-40-30-20-10
Hope
3 Rounds
Fight Gone
Bad format - one minute at each exercise for max reps. On the call of “rotate”,
immediately move to the next exercise. Rest 1 minute after all 5 exercise are
done.
Back Squats
Long
Tabata (30/15 x 6 rounds)
Akker
10 Rounds
Bench Press
AMRAP
15mins
Push
Press
Helen
3 Rounds
Front
Squats
Ascending
Ladder
3 reps
each exercise increasing by 3 each round for 8 minutes. (3,6,9,12….etc.)
Filthy
Fifty
· 50 Box jumps (24/20)
· 50 Jumping pull-ups
· 50 Kettlebell swings (16/12)
· Walking Lunge, 50 steps
· 50 Knees to elbows
· 50 Push press (20/15)
· 50 Back extensions
· 50 Wall ball shots (20/14)
· 50 Burpees
· 50 Double unders
Deadlift
5 Rounds
Back Squats
7 Rounds
Romanian Deadlifts
Akker
(Mod)
6 Rounds
Strict Press
5 Rounds
Wide Grip Deadlift
The Other
300
Tempo Back Squats (down slow, up fast)
Rest as
required between sets
Finisher
Double KB Cleans
The Chief
5 cycles
of 3min AMRAP
Rest 1
min between rounds
Deadlift
6 Rounds
Bench Press
Elizabeth
21-15-9
Finisher
- Sally
Bench Press
Elizabeth
21-15-9
Finisher
- Sally
Deadlift
Running
Annie
Driveway
sprints
Sit Ups
Open 26.3
2 Rounds
2 Rounds
2 Rounds
16min
time cap
Squat Therapy
Mary
AMRAP 20
mins