Melbourne Cup Public Holiday Tuesday 4th November

Please note that on Tuesday the 4th of November there will be a 9:30am session only. Get in for a fun workout before you back a winner!

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WOD: Saturday

See you in the gym.

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WOD: Friday

12mins to find 1RM Squat Snatch
Compare to: 6 Aug 2014

For time: (20min CAP)
400m Kettlebell Carry, 24kg (16kg)
30 Power Snatches, 40kg (25kg)
400m Kettlebell Carry
30 Muscle Ups

Rx’d + = 50kg (35kg)
Rx’d – = 60 Pull Ups

Post load & time to comments.

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WOD: Thursday

12mins to work on a skill or weakness

“Partner WOD”

AMRAP in 22mins of:
50 Wallballs, 20lb (14lb)
40 KB Swings, 24kg (16kg)
30m Handstand Walk
20 Burpee Box Jumps, 24″ (20″)
-Break up the reps as you like with your partner.

Rx’d + = 32kg (24kg)
Rx’d – = 10 Wall Walks

Post reps to comments.

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WOD: Wednesday

12mins to find 5RM Deadlift
Compare to: 5 Aug 2014

3 Rounds for time of: (20min CAP)
Run 400m
20 Toes to Bar
10 Power Cleans, 60kg (40kg)
Rest 1min

Rx’d + = 75kg (50kg)
Rx’d – = 50kg (35kg)

Post load & time to comments.

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