Deadlift
- ·
3
x 5 reps
Kalsu
- ·
100
Thrusters for time (60/40)
- ·
Every
minute do 5 burpees
Deadlift
Kalsu
Ring Rows
Chin Ups
For 15 mins
3,6,9,12, etc
Deadlift
Every
2mins for 10 rounds
DB Bench Press
Grettel
10 Rounds
Front Squats
5 Rounds
Push Press
8 Rounds
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