WOD Tuesday 16/04/2024
“Up Up And Away” Ascending 20min ladder:1 Squat clean10 Echo bike calories1 Push jerk10 Alternating box step-ups Increase both clean and push jerk reps by 1 rep each round. Calories and step-up reps stay the same throughout the allocated time. Men: 60kg/ 24″Women: 42.5kg/…
WOD Monday 15/04/2024
“Lock And Load” 5 Rounds each for time:10 Bench press, 60kg (42.5kg)50m Farmers carry, 2 x 24kg (2 x 16kg)75 Double unders Rest precisely 1min between rounds. Rx’d+ = 70kg (47.5kg) BP/ 2 x 32kg (2 x 24kg) KB FCMasters 50yrs+/ Teens = 52.5kg…
WOD Saturday 13/04/2024
“44 Gallon Drum” In pairs complete the following, 44 Rounds for time:2 Burpee pull-ups4 Medicine ball cleans, 9kg (6kg)6 Alternating dumbbell hang power snatch, 22.5kg (15kg) *Alternate rounds with your partner. Rx’d+ = 25kg (17.5kg) DBMasters 50yrs+/ Teens = 20kg (12.5kg) DBMasters 60yrs+ =…
WOD Friday 12/04/2024
Perform one set of the following every 2mins: Back squat10-5-5-3-3-3-2-2-2-2-1-1-1-1-1 -From the racks. Post loads for all working sets to comments.
WOD Thursday 11/04/2024
5 Rounds for time:Max calorie row in 60 secondsTurkish get-ups, 22.5kg (15kg) Complete a total of 30 (20) reps (or calories) in each round. For example , if you’re a male athlete and you row 20 calories, complete 10 Turkish get-ups for that round….
