“Syncro pairs”

In pairs complete the following,

For time:
20 Syncro pull-ups
20 Ground to shoulder
20 Syncro bar facing burpees
20 Front squats
20 Syncro knees to elbow
20 Shoulder to overhead
20sec Syncro handstand hold
20 Ground to overhead

Men: 70kg
Women: 47.5kg

Rx’d+ = 80kg (55kg)

-One load/ barbell per pair.
-Both athletes must keep the timing of sync reps together for reps to count.
-Only one athlete works at once on the barbell.
-Partition barbell reps however between pair.

Post load and team time to comments.

HAPPY BIRTHDAY TO “THE KING” FORDIE!!

5 2-minute rounds of:
10 Thrusters, 42.5kg (30kg)
200m Row
Max-rep, Thrusters

Rest 2 minutes between rounds.

Post number of thrusters completed after the row each round to comments.

A REMINDER THAT THERE IS NO 9.15AM SESSION THURSDAY THIS WEEK, APOLOGIES IN ADVANCE FOR ANY INCONVENIENCE 🙂

HAPPY 30TH BIRTHDAY PHIL!!

Choose one of the following to complete,

8 Rounds each for time:
Run 400m

Rest 90secs between efforts.

OR

For time:
Run 5km

Post time/s to comments.

HAPPY 6TH BIRTHDAY JAKE BONNEY!!

For time:
21 Snatch, 35kg (25kg)
42 Push-ups
15 Snatch
30 Push-ups
9 Snatch
18 Push-ups

Rx’d+ = 42.5kg (30kg)

Post load and time to comments.

A) Weighted pull-ups
5-5-5-5

-Strict reps.

B) Seated press
10-10-10-10

-Use dumbbells or kettlebells.

Superset reps.

Post loads for working sets to comments.

Going into Monday like… 🤣

2 Rounds for time of:
30 Burpees
40 Kettlebell swings, 24kg (16kg)
50 Alternating pistols

Post load and time to comments.

“JBO”

Individually or in pairs complete the following:

As many rounds as possible in 28mins of:
9 Overhead squats, 52.5kg (35kg)
1 Legless rope climb, (15ft)
12 Kettlebell floor press, 2x24kg (2x16kg)

Start the rope climb in a seated position.

-Alternate stations with partner.

Post loads and time to comments.