Tuesday Aug 09

Little gymnastics and short WOD day

Warm Up


2 sets

400m Run

10/10 single arm banded rows

10 Pause ring rows

6 Ski Pulls

Metcon Prep

7 hang clean pull

7 Rack deliveries

7 Hi hang power cleans

7 hang power cleans 


5 sets 

12 Elevated body row

Rest 20 seconds

Max rep strict chin ups

Rest 20 seconds

12 Ski Pulls at 10/8

Rest 2 minutes

TC: 24 min

Score: Chin Up Reps 


Amrap 8 minutes

8 Hang Power Clean 50/35 KG

50 Double unders

Score: Rounds and Reps

Scaling Options


8 Hang Power Clean @ Light

30 Single unders


8 Hang Power Clean @40/30 Kg

50 Single unders or 30 Double Unders 


Pendlay rows

3 x 10 Rest 60 seconds 

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

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