WOD Wednesday 10/05/2017
“Murph” For time: (50min cap) Run 1.6km 100 Pull-ups 200 push-ups 300 Squats Run 1.6km (Ryno 29.36 rxd, Britt 37.22 rxd, Andrew 43.40 rxd+ (10kg vest). -Reps can be broken up as 20rds of “Cindy”. -If you have a 10kg vest, wear it. OR…
WOD Tuesday 09/05/2017
Hang snatch 5-5-5-5 Hang clean 5-5-5-5 -Complete all sets of the clean before moving to the snatch. Post all working sets to comments.
WOD Monday 08/05/2017
“Partner WOD” As many rounds as possible in 20mins of: 10 Bar facing burpees 20 Partner deadlifts, 180kg (120kg) 30 Toes to bar 40 Double unders -Both athletes work at once on all stations. -Reps do NOT have to be evenly distributed. Post load,…
Team WOD, Saturday 06/05/2017
HAPPY BIRTHDAY TO THE HOFF AND LYNNE!! In pairs complete the following, Ascending ladder in 18mins: 1 Deadball cleans, 35kg (25kg) 2 Wallball shots, 10kg (6kg) Increase deadball clean reps by one each round and wall ball by two. Continue sequence for -Alternate rounds…
WOD Friday 05/05/2017
A) 18mins to find your 3RM: Overhead squat -From the racks. B) 2 Rounds for max reps on each of the following: 1min: Overhead squats, 60kg (42.5kg) 1min: Rest 1min: Ring dips 1min: Rest 1min: Power cleans, 60kg (42.5kg) 1min: Rest -Bar taken from…
