Strength: Front Squats 5×5 Building in weight.
WOD: Chipper courtesy of Coach Dan aka O.G😂
100 KB Swings 16/24
80 Box Jump Overs
60 Pull Ups
40 Wall Balls 6/9
20 HSPU or 10 Wall Climbs
10 Pistol Squats
30min Time Cap
Cash Out: 40 One legged burpees (Alternate legs each rep).
Shirlz hanging out with Joelene Neville during Saturdays throw down.
WOD courtesy of CrossFit Geebung
Strength: 10mins Hang power Snatch Tech
WOD: 4 rounds E3MO3M
8 Hang Power Snatch 35/50
10 Over The Bar Burpee
12 Front Squat 35/50
Strength: Strict shoulder press- from your back racked position. Warm up to a 5x2rep working sets.
WOD: 20min AMRAP
6 strict HSPU or 3 wall climbs
8 ring dips
12 kb swings 24/16kg
200m run ( ONLY if raining 30 double unders)