Don’t forget the byo breaky BBQ after class next to the surf club. If you don’t so the WOD you are still invited but you don’t get a zooper dooper. Team WOD in 12mins Run 1600m Max rep Muscle ups in 10mins Run 1200m Max rep Rope climbs in 8mins Run 800m Max rep Burpee box jumps […]
Lifting Snatch 5×3 Conditioning Light Double “DT” 10 rounds for time of: 12 Deadlifts, 43.5/30 kg 9 Hang Power Cleans, 43.5/30 kg 6 Push Jerks, 43.5/30 kg Optional Extras Single leg squats 3×8
2016 Holiday Hours Saturday 24th (Christmas Eve) – CLOSED Monday 26th (Boxing Day) – CLOSED Tuesday 27th (Chrissy Day Holiday) – 8am ONLY Wednesday 28th -> Saturday 31st – NORMAL HOURS Monday 2nd Jan – CLOSED Normal class times will commence as of Tuesday 3rd Jan.
Conditioning For time: Row, 500 m 30 Ring Dips Row, 1000 m 20 Ring Dips Row, 1500 m 10 Ring Dips Gymnastic Strength Every 1 min for 20 mins, alternating between: 5 Strict Pull-ups L Sit Hold, 20 secs Optional Extras Hang clean 3×5 at 50-60%
Squat Overhead squat 7×1 Conditioning Skills Every 3 mins for 9 mins 50 Wall Balls, 10/6 kg Optional Extras Single leg deadlift 3×8