For time: 35 Front Squat (85/60kg) 1km row
3 rounds 15 Deadlifts (125/80kg) 18 Ring Dips 21 Box Jumps (24/20″) rest 1min
We are all Leaders!
Great talk about how we can all positively affect another's life ... even if we don't realise that we're doing it at the time. Be the change that you want to see! https://www.ted.com/talks/drew_dudley_everyday_leadership/up-next#t-358204
AMRAP 24min 400m Run 12 Single Arm KB Walking Lunge (16/12kg) 12 Single Arm KB Push Press (16/12kg) 12 Hang Power Clean (45/30kg)
CALENDAR OF EVENTS
AUGUST 25.08.17 | 6:30pm - Whisky & Workout (Men's Only Class) 26.08.17 | 9:30am - Mimosa Saturday (Ladies Only Class) These classes are a guest class, so you can bring anyone you like down for free to join in for some fun... and yes, it does include a beverage. SEPTEMBER…
Partner Workout: AMRAP (15 mins) of both movements: Squat Clean (85/60kg) Muscle Up * They can use any order rep scheme they like. * Only one person on each movement at a time.
1-2-3-2-1min Row Assault Bike Wall Ball (20/12lbs) *Please note guys, classes today will be restricted to 15 people per class. No exceptions. There isn't enough equipment to have more so plead notify the coach as soon as you get in to get your name on the board.
4-3-2-1 Rounds of Cindy 200m Farmers Carry (heavy)
3 Rounds 200m Run With what time is remaining of 2min, perform AMRAP V-ups. Rest 1min --------------------------------------- 3 Rounds 400m Run With what time is remaining of 4min, perform AMRAP DB Slams (22.5/15kg). Rest 1min
Split Squat 5-3-3-1-1-1 OPTIONAL FINISHER (ONLY IF TIME PERMITS) For time 20/15 cal Assault Bike 50 Overhead Plate Jumping Lunges