Individually or in pairs complete the following,

“Regional Event 5”

For time:
50 Handstand push-ups
50 Toes-to-bars
50 Cal. bike
50 Dumbbell box step-overs, 24″ (20″)
50 Ft. right-arm dumbbell overhead lunge, 25kg (20kg)
50 Ft. left-arm dumbbell overhead lunge

-If working in pairs, only one athlete works at one time.
-Partition reps however between your pair.

Post loads, box-height and time to comments.

3 Rounds for time of:
50 Medicine ball cleans, 10kg (6kg)
Run 800m

Post load and time to comments.

A) Max reps (x4):
Strict handstand push-ups

B) Max reps (x4):
Strict pull-ups

C) Max reps (x4):
Push press, 60kg (42.5kg)

-Bar taken from the deck.

Superset reps.

Post reps and load for each effort to comments.

EB smashing the last round of “Hotshots 19”

As many rounds as possible in 10mins of:
10 Deadlifts, 125kg (85kg)
20 GHD sit-ups

Post load, rounds and reps completed to comments.

HAPPY BIRTHDAY CAROLYN!!

Individually or in pairs, complete the following:

6 Rounds for time of:
60 Second handstand hold
60 Second static hold
20 Dumbbell press, 22.5kg (15kg)
20 Dumbbell hang power clean, 22.5kg (15kg)

Only complete 3 rounds if you are doing it individually.

-One set of Dumbbells per team.
-One athlete works at one time.
-Partition reps however between pair.

Post load and time to comments.

HAPPY BIRTHDAY FE!!

For time:

3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans

Men: 70kg
Women: 45kg

-One bar, one load per person.
-Any variation of the snatch and clean is acceptable.

Post load and time to comments.

A REMINDER THAT THERE IS NO 6PM SESSION TONIGHT!!

HAPPY BIRTHDAY TO MATTY.E AND TAMARA!!

A) 20mins to work on one skill or weakness.

B) 5 rounds for max reps of:
2mins Burpee box jumps, 36″ (30″)

Rest 1 min between rounds.

Post reps for each round to comments.