Alliance Athletic

It’s a double post kinda day….

A big shout out to our newest members to our MumFit classes.

These amazing girls said yes to a competition, maybe with some hesitation but they absolutely killed it and we hope to see them on the comp floor again soon. Well done

Some of the gals

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Podium finishers

The cheesy smiles for me 😂😂😍

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Some of the lads…..

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People first, movement second. Always

This is our post for today, more to come during the week. It’s not all our crew but the ones that peeled themselves off the floor for a group shot.

A morning celebrating us, all of us as a team. It’s about doing hard things together as a community. You guys sure did that regardless of the outcome.

Thank you, support and kindness wins in this industry and I haven’t seen another space like it. You are the space!!!

Enjoy some well deserved rest and see you Monday 🙌

We kick off at 8am with the briefing for wod one, first heat RX girls and INT boys start at 8:15. Be warmed up and ready.

Exciting morning ahead team, prepare for some changes if the weather doesn’t play ball.

The carpark will be closed off so the bbq and bouncy castle can be set up, so grateful for this space. Should we get the going too?
The ice bath will help fix up those legs, use it!!!

Yell at ya mates and enjoy watching some fun, friendly rivalry 😂

Standards as always…. High!! No rep is a no rep, don’t make your judge mad and your class mates annoyed at you next week. 😂

WOD 3

Turn the engine on and go.

Min on and min off with your buddy. Yes you get an entire minute rest. Be smart with this, 1 minute working is a long time compared to one minute resting. Plus…. 20min hmmmmm 😂👀

Score is total reps overall. Remember back to the tie break cals in wod one… this is where that matters!!!

RX
Wallball 9/6
Bar 40/25
Cals bike

INT
Wallball 9/6
Push press bar 30/20
SDLHP KB 24/16
Cals Rower

Questions 👇

WOD 2

Earn some rest on this one, ready to lift. Light weights for fast reps.

A - The sprint
10min cap
21-15-9
Thruster in sync bar and db
Burpee over shared

You can swap the bar and db between you as much as you like. Reps must be in sync at the top of the rep. Two feet jump over bar for all divisions.
Once the 9s are completed, rest until the 10min mark to start your lifts. In this time you can load your start weight for your lift. Score is weights combined.

B - The lift
6min cap
1rm clean and jerk

Intermediate thruster weights
Bar 40/25 Db 15/10
1rm clean

We are set for the 14th Feb. Our in-house competition that brings our community together.

WOD 1

You need a runner and a gymnastics star.

Score is reps in Amraps.
As soon as the last run is complete you can both complete reps until the 12min cap.
Tie break for the entire comp will be when the cals are completed!
Make this part count!
What is your strategy?!?!

Intermediate
P 1 - 800m run
P2 - 6Pull up
30 DU/ 60 singles

P2 - 50 row cals
P1 - 15 kb swings
30 singles

P1 - 600m run
P2 - 6 TTB
30 DU/ 60