WOD Tuesday 05/01/2015
WELCOME BACK EVERYONE!! A) 15mins to find your 1RM: Strict press -From the deck. B) In teams of two complete the following, 100-80-60-40-20 reps for time of: Alternating dumbbell snatch, 25kg (20kg) Sit-ups Alternating walking lunge steps Run 200m together Post loads and team…
WOD Thursday 31/12/2015
A REMINDER ONLY THE ONE SESSION AT 7.30AM TODAY. HAVE A HAPPY AND SAFE NEW YEARS CELEBRATION EVERYONE!! A) 3 Max time/rep efforts of the following: L-sit Strict handstand push-up Strict pull-up -Ideally use rings for l-sit option. -20mins to complete your efforts. B)…
WOD Wednesday 30/12/2015
In pairs complete the following, Five rounds for time of: 50 Burpees 50 Kettlebell swings, 24kg (16kg) 50 Wallball shots, 10kg (6kg) -Only one athlete working at one time. -Partition reps however you like between team members. Post loads and team time to comments….
WOD Tuesday 29/12/2015
A) 15mins to find your 4RM: Clean and jerk -Reps are not touch and go B) Amrap in 12mins of: 3 Power snatch 6 Clean and jerk 9 Hand release push-ups 54 Double unders -One bar, one load. Post loads and reps completed to…
WOD Monday 28/12/2015
Five rounds each for total reps, Amrap in 3mins of: 5 Muscle-ups Run 50m 10 Medicine ball cleans, 10kg (6kg) -Rest precisely 3mins between rounds. -The 50m run is worth 5 points. Post load and reps for each round completed to comments. …
