Wednesday 1 May - ‘Tabata’ - PushUp, Slam Ball, SitUp, Sledge Hit
Saturday 27 Apr - In 12 Mins - 21-15-9 - Row (cal), KettleBell Swing (24/16), in any time remaining Max WallBall. 2 Min Rest. In 12 Mins - 21-15-9 - AirBike (cal), Dumbbell Snatch (20/15), in any time remaining - Max Burpee. 2 Min Rest. In 12 Mins - 21-15-9 - 5m Shuttle Run, Plate OverHead Lunge Step (20/15), in any time remaining Max Double Under
The weightlifting action at Arafura Games starts today at 10am at The Convention Centre, Waterfront.
The competition continues all day Sunday and Monday. World class weightlifting in our backyard, it will definitely be worth getting in for a look.
Thursday 25 Apr - ‘Wood’ - 5 Rnds - 400m Run, 10 Burpee Box Jump, 10 Sumo DeadLift HighPull (43/30), 10 Thruster (43/30), 1 Min Rest
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan
Session times are 8:30am and 4pm
Saturday 20 Apr - ‘Hot Shots 19’ - 6 Rnds - 30 Squat, 19 Power Clean (60/40), 7 Strict PullUp, 400m Run
Session times today are 8:30am, 10am and 4pm
Monday 15 Apr - ‘Cindy’ - 20 Min AMRAP - 5 PullUp, 10 PushUp, 15 Squat OR ‘Mary’ - 5 HandStand PushUp, 10 Pistol Squat, 15 PullUp. 5 Min Rest then... Partner AirBike - 8 Mins
If you have a weight vest this workout is a good opportunity to dust it off and bring it along!
Wednesday 10 Apr - ‘Fran’ 21-15-9 - Thruster (40/30), PullUp
Skills - HandStand PushUp, Muscle Up, Pistol Squat
Friday 5 Apr - 2 Rnd - 1 Min - Dumbbell Snatch (22.5/15), 1 Min - Pistol Squat, 1 Min - Dumbbell Snatch, 1 Min - Ring Dip, 1 Min - Dumbbell Snatch, 1 Min - HandStand PushUp, 1 Min - Rest
Strength - Farmers Handle DeadLift and Log Clean and Press
Thursday 4 Apr - 9 Min AMRAP - 10 Toes To Bar, 10 Box Jump Over
Skills - HandStand Walking, Rope Climbs, MuscleUps
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