WOD Friday 26/04/2024
“Clean and jerk/ conditioning Complex” On the 3:00 for 5 Rounds:50 Double unders2 Power cleans2 Front squat2 Push jerk Adjust bar load and rest in the remaining time left in each of the 3min windows, before starting the next. Set 1: 55% of 1RM…
WOD Thursday 25/04/2024
TODAY WE RESPECT AND APPRECIATE ALL THAT HAS BEEN SACRIFICED FOR US BY OUR SERVICE MEN AND WOMEN. LEST WE FORGET. A REMINDER THAT THERE IS ONLY ONE SESSION TODAY @ 7AM. “Akker” Individually or in pairs complete the following, 10 Rounds for time:22…
WOD Wednesday 24/04/2024
A REMINDER THAT WE ARE ONLY RUNNING THE ONE SESSION @ 7AM THURSDAY DUE TO ANZAC DAY. THIS GIVES PEOPLE ENOUGH TIME TO HEAD TO THE BOX AFTER THE DAWN SERVICE. “Exposed” For time:5-1 Reps of:Rope ascents, (15ft)Deadlifts, 143kg (102kg) Rest 2mins 10-1 Reps…
WOD Tuesday 23/04/2024
Complete one set every 3mins: A) Overhead squat3-3-2-2-2-1-1-1-1 -From the racks. B) Superset with one of the following:Option 1: 20 Pulls on the ski for distanceOption 2: 20 Pulls on the rower for distance Post load and total distance (m) and options for each…
WOD Monday 22/04/2024
Choose one of the following workouts, “Nate” As many rounds as possible in 20mins:2 Muscle-ups4 Handstand push-ups8 Kettlebell swings, 32kg (24kg) (Rani 17+2 rx’d) OR “Jetset Jane” As many rounds as possible in 20mins:2 Wall walks4 Burpee pull-ups8 Kettlebell swings, 24kg (16kg) (Jason 15+2…
