STRENGTH: Strict Press (20 minutes) 3-3-3-2-2-2 MetCon: 4 individually timed rounds 15 T2B/k2E/hanging knee raises 200 m Sprint 25 WB (20/14) -Athletes should begin rounds at minute 0,5, 15 and 20. Time each round individually.Read More

Strength: (17 minutes) DL 4×10 @ 60% MetCon: 10RFT 20 DU/40 SU 10 HRPU 5 hang power cleans (115/75)Read More

MetCon: Fran 21-15-9 Thrusters (95/65) pull ups Rest 10 minutes  ME cal Row  5 minutes     Read More

MetCon 1: team relay Row/sled pull MetCon 2: Partner WOD Buy in: 400 m run 2 RFT 75 KBS (53/35) 50 Burpees box jump overs Cash Out: 400 m run  Read More

STRENGTH: (18 min) OHS 6×3 @ 80% MetCon: For Time 10-1 Front Squats (135/95) 1-10 HSPURead More

MetCon: 10 min AMRAP 5 Power Snatch (115/75) 30 ab mat sit ups rest 5 minutes 4RFT 5 Clean and Jerk (115/75) 30 DU/90 SURead More

STRENGTH: (15 minutes) DL 5×2 @ 90% MetCon: For Time 800m run 10 rounds of Cindy 800m run  Read More

STRENGTH: (20 minutes) Work up to 90% of push press 1 push press + split jerk 1-1-1-1-1 MetCon: 9-15-21-27 Push Press (75/55) 27-21-15-9 Box Jumps (24/20)  Read More

STRENGTH: (22 minutes) Front Squat 3 x 4 @ 80 % Back Squat 3 x 4 @ 80 % MetCon: 5 RFT 4 Power cleans (205/135) 8 bar facing burpees 16 WB (20/14)      Read More

BEACH WOD 9 am MELBOURNE BEACH Ocean AVERead More