Friday Oct 7

Friday Wod

Warm Up

 Banded 7’s

3 sets:

1:00 Jump Rope

3 BB Deadlifts

100m Run


1 set:

200m Run (70% of projected effort)

1  Clean


Low Ring Muscle Up

Ring Transitionswith band
– 10-12 minutes practice-


8 Rounds
200m Run
3 Power Cleans @85% of 1RM
Rest 1:1

Change Run for C2 if needed


1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)

All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System.  All Workout are now published …

Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …

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