WOD Tuesday 19/03/2024
“Motor-Boater” Individually or in pairs complete the following, For time:1600m-1200m-800m-400m of:Row or Ski 40-30-20-10 reps of:Box step-overs, 24″ (20″) *Perform a 200m run after each set. If working in pairs, partition row and box step-up reps between you however you please. Both athletes must…
WOD Monday 18/03/2024
A) Every 2mins x 7rds:1 Back squat -From the racks. B) For time:12-9-6 reps:Back squats, 84kg (55kg) 24-18-12 reps:Toes to bar -Bar taken from the deck. Rx’d+ = 93kg (60kg) BS/ Strict T2BMasters 50yrs+/ Teens = 70kg (47.5kg) BSMasters 60yrs+ = 52.5kg (35kg) BS/…
WOD Saturday 16/03/2024
“Sandbag Sleigh” In pairs complete the following, As many rounds as possible in 20mins:100m Sandbag carry5 Burpees over the sandbag10 Sandbag shoulder presses15 Sandbag squats20 Alternating sandbag lunges *Alternate stations with your partner. Men: 25kgWomen: 15kg Rx’d+ 30kg (20kg) Post rounds, reps completed and…
WOD Friday 15/03/2024
“Flex Complex” Every 2mins x 10rds complete one round of the sequence:3 Cleans2 Hang cleans1 Jerk, (any variation) ALL clean reps MUST be touch and go. A failure to T&G will result in a failed set. *Goal: Try increment loads throughout ALL working sets….
WOD Thursday 14/03/2024
“Tabata This!” Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata Pull-upRest 1 minuteTabata Push-upRest 1 minuteTabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of…