WOD Wednesday 30/11/2016
3 Rounds each for distance of: 5 minutes of running 5 minutes of rest Post distance ran each interval to comments.
WOD Tuesday 29/11/2016
A) 20mins to find your 5RM: Back squat -Bar is taken from the racks. B) 27-21-15 reps for time of: Pull-ups Back squat, 70kg (50kg) -Bar is taken from the deck. Post loads and time to comments.
WOD Monday 28/11/2016
4 Rounds for time of: 10 Strict knees to elbows 10 Power snatch, 60kg (42.5kg) 10 Strict knees to elbows 10 Burpees Post load and time to comments.
Team WOD, Saturday 26/11/2016
H. . Y z. In teams of 2-3 complete the following, 50-40-30-20-10reps for time of: Box jumps, 24″ (20″) Calorie row Dead ball lunge (metres), 35kg (25kg) Calorie bike -Only one athlete works at one time. -Only one box, rower, ball and bike…
WOD Friday 25/11/2016
A) 15mins to work on November goals or skills -Come in prepared with 1-2 things. B) 14min Amrap: 1 Deadlift, 170kg (120kg) 10 Wallball shots, 10kg (6kg) 15 Sit-ups Post loads, rounds and reps completed to comments.
