PART A Deadlift 15 minutes to build to a heavy single PART B As many rounds as possible in 12 minutes 6 Strict Handstand Push ups 9 Deadlifts (100/70) 30 Double unders
In teams of 3, For time (30 minute cap) 3 Rounds 30 Toes to bar 30 Bar Facing Burpees 30 Power Snatch (42.5/30) 100/70 Cal Row OR Bike (this is completed once, not 3 times) 2 Rounds 30...
PART A For time with a partner Round 1 200m Run 400m Run 600m Run Round 2 15/12 Calorie Row OR Bike 30/24 Calorie Row Or Bike 45/36 Calorie Row Or Bike 1st partner starts on the 200m run, 2nd...
PART A As many reps as possible in 4 minutes 3 Rounds: 12 Deadlifts (42.5/30) 9 Hang Power Cleans 6 Push Jerks Max lateral bar hop burpees in Time Remaining rest 4 minutes As many reps as possible in 4...
DONT FORGET YOUR LONG SOCKS - NO CLIMBING ROPES WITHOUT PROTECTION! CONDITIONING In Teams of 3 - For time 800m Run 6 Rope Climbs 20 Cleans (60/42.5) 800m Run 9 Rope Climbs 35 Cleans 800m Run 12 Rope Climbs 50...
STRENGTH "Pressing Strict Lynne" 5 Rounds for total reps Max effort Strict Press @ 70/50% of bodyweight Max effort Strict Pull-ups Rest 3 minutes between rounds
❄️❄️❄️WINTER IS HERE❄️❄️❄️ Hands up who froze their buns off this week? Some of the coldest days on record for the Gold Coast! I know I did. But here’s the thing...... where’s your head at when it’s cold? Hibernating isn’t...