Monday 19 March 2018

Workout 18.4

21-15-9 reps of:
Deadlifts 102kg/70kg
Handstand push-ups
21-15-9 reps of:
Deadlifts 143kg/93kg
50-ft. handstand walk after each set

Time cap: 9 minutes


Whoa ... Shit just got real 18.4 #intheopen

Fatigue is the physical confirmation of superior effort.
Wes Fessler



Saturday 17 March 2018

60 Cal Row
50 Toes to bar
40 KB Swings 24kg/16kg
30 Ring Dips
20 Burpee Pullups - Low Bar
10 Power Cleans 85kg/60kg

P2265641The boys faces before the Open wod is announced  ... #intheopen

Things may come to those who wait, but only the things left by those who hustle.
Abraham Lincoln

Friday 16 March 2018

Teams of 3

7 Kettlebell Swings 24kg/16kg
10/7 Calorie Bike / Calorie Row
7 Burpees

Teammates complete full rounds, then switch.

Compare 08 Dec 2017

MJ Overbar 1MJ 18.2 ... #intheopen

We're given second chances every day of our life. We don't usually take them, but they're there for the taking.
Andrew M. Greeley



Thursday 15 March 2018

8 Rounds

Run 200m
8 Handstand Pushups

Rest 2min between rounds

Mike DB hang clean_2Michael H 18.1 ... #intheopen

The essence of victory lies in the act itself of refusing to be defeated.
Alex Lickerman

Wednesday 14 March 2018

20min 5RM Push Press

9min AMRAP

7 Burpee Box Jumps 24"/20"
14 Pullups
21 Pushups

Amanda T2B_1Amanda M 18.1 ... #intheopen

A child has no trouble believing the unbelievable, nor does the genius or the madman. It's only you and I, with our big brains and tiny hearts, who doubt and overthink and hesitate.
Steven Pressfield

Tuesday 13 March 2018

21 Thrusters 42.5kg/30kg
21 Kettlebell Swings 24kg/16kg
400m Run
15 Thrusters 42.5kg/30kg
15 Kettlebell Swings 24kg/16kg
400m Run
9 Thrusters 42.5kg/30kg
9 Kettlebell Swings 24kg/16kg
400m Run

Bro db hang clean clean & jerk_1 Bro 18.1 ... #intheopen

Destiny is not a matter of chance; it is a matter of choice. It is not a thing to be waited for; it is a thing to be achieved.
William Jennings Bryan

Monday 12 March 2018

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 52.5kg OHS, 22.5kg DB snatches
Women perform 36kg OHS, 15kg DB snatches
Time cap: 14 minutes


#hellocalves ... 

 Action expresses priorities.
Mahatma Gandhi



Saturday 10 March 2018

Run 400m
120 Double Unders
Run 400m
100 Air Squats
Run 400m
80 Situps
Run 400m
60 Pullups
Run 400m
40 Clean & Jerks
Run 400m
Run 400m

20643726_10155273228007694_1938680247_nRyan O 18.2 #intheopen

Success is nothing more than a few simple disciplines, practiced every day.
Jim Rohn

Friday 09 March 2018

“Big Clean Complex”

6 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps.  

Rest as needed between sets and try to increase weight after each set.
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Compare 03 Jan 2018

BenPIntroducing your 7th ranked medical doctor over the age of 40 in Australia... 

Ben P 18.2 #intheopen

Repetition of quality movement is the single most effective lever we have to improve upon our skills.
Diane Fu



Thursday 08 March 2018

Team WOD

5 Rounds:
1:00 Calorie Bike (Rower)
1:00 Wallballs 10kg/7kg
1:00 Double Unders
1:00 Rest

Score is total team reps across for each of the 3 stations

IanIan moving to fast for phone camera technology ... Sam looks good but ... 18.2

Believing in yourself, and being able to find the inner motivation to do what it takes to reach your goals, is all that stands between you and reaching your goals.
George Leeman