Workout Of the Day (WOD)

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 1000 M Row Then 2 Rounds 15 Db Front Rack Squat 5 Man-Makers (22.5/15 Kg) 1000 M Ski Then 3 Rounds 15 DB…

CrossFit Bondi – CROSSFIT Strength Work Strict Press 4 * Complex 3 Strict Press 2 Push Press 1 Push Jerk Building Pull Up EMOM 9 Min EMOM 1: 6 Strict…

CrossFit Bondi – CROSSFIT Strength Work Deadlift 1 * 10 @ 65% 1 * 8 @ 70% 1 * 6 @ 75% 2 + 4 @ 80% Super Side plank…

CrossFit Bondi – BEAST Metcon (Weight) Lifting All lifts at around 80% of 1RM C&J Hang power clean + Low hang clean + Push Jerk: (1+1+1) x 4 Power clean…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 100 Wall Balls 50 Burpees 100 Double KB Clean & Jerk (24/16 Kg) 50 Burpees 100 Cal Row 50 Burpees 100…

CrossFit Bondi – CROSSFIT Strength Work Metcon (No Measure) 21 – 15 – 9 Floor Press BB Curl Snatch EMOM 6 Min EMOM 1 – 3: 1 Snatch Pull +…

CrossFit Bondi – CROSSFIT Weightlifting Power Cleans Every 30 * 10 1 Power + 1 Hang Power Clean (Building weight) Squat Clean Every 20 sec * 10 Metcon Metcon (6…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 35 Min AMRAP 100 Cal Bike/Ski 100 Deadlift 155/105 80 Burpee Over Bar 80 TTB 60 C2B 60 Front…

CrossFit Bondi – CROSSFIT Metcon Metcon (AMRAP – Rounds and Reps) 2 Rounds 12 Min AMRAP 9 Cal Ski 12 Burpees Pull Ups 15 DB Deadlifts (22.5/15 Kg) 18 TTB…

CrossFit Bondi – BONDI BARBELL CLUB Skill Work Panda Pull (5 * 3 Building) Snatch Complex In a 4 min Window – Heavy Triple Muscle Snatch In a 4 min…