All posts by Christine Cope

Deadlift and RTB final wod

Fantastic efforts from team Blackwater at Raising The Bar this weekend.

Today we all get to have a crack at the final wod of the weekend – with an extension to the near impossible time cap!


3 @70%

3 @80%

3+ @90%


For time:

10 Bar Over Burpee

20 Shoulder to overhead 50/35kg

30 KB swings 24/16kg

40 wall balls 9/6kg

50 double unders

40 wall balls 9/6kg

30 KB swings 24/16kg

20 shoulder to overhead 50/35kg

10 Bar Over Burpee

Overhead squat & conditioning

Good luck to coach Scott competing at the Cyprus Throwdown in the Masters 45-49 category. Today will see him take on 4 workouts starting with a 20min row for distance starting at 6:51am our time.

Al is out there cheering him on so we can look forward to seeing some quality FB live action throughout the day!


Overhead squat



100 double unders
30 ohs 60/40k
800m run