WOD Friday 19/04/2024
Choose one of the following benchmarks: Option 1: “JT” 21-15-9 Reps for time – (20min cap):Handstand push-upsRing dipsPush-ups (Cliff 7.41 rx’d, Larn 11.15 rx’d) B) “Marguerita” 50 Rounds for time – (25min cap):BurpeePush-upJumping-jackSit-upHandstand Complete the workout with a freehand handstand for an extra challenge. (Jazzy…
WOD Thursday 18/04/2024
“Licorice Allsorts” 3 Rounds for maximum reps:1min: Toes through rings1min: 10m Shuttle runs1min: Rest1min: Kettlebell swings, 24kg (16kg)1min: Dumbbell lunges, 22.5kg (15kg)1min: Rest Rx’d+ = 32kg (24kg) KB/ 25kg (17.5kg) DBMasters 50yrs+/ Teens = 20kg (12kg) KB/ 20kg (12.5kg) DBMasters 60yrs+ = Hanging knee…
WOD Wednesday 17/04/2024
A) “Isabel” For time – (10min cap):30 Snatches, 60kg (42.5kg) Rest until 15:00 then, B) Every 2mins x 5rds:1 Snatch -Any variation of the snatch is acceptable (B). Post time (A), start and finish loads (B) to comments.
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…
