WOD Saturday 11/07/2020

“Filthy 50”

For time:
50 Box jump, 24″ (20″)
50 Jumping pull-ups
50 Kettlebell swings, 16kg (12kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg (15kg) Bar
50 Back extensions
50 Wall ball shots, 9kg to 10ft (6kg to 9ft)
50 Burpees
50 Double unders

Rani 18.06 rxd, Alana 23.36 rxd

Either complete in a pair or scale to 40’s, 30’s or 20 reps if need be.

Post loads, options and time to comments.

WOD Friday 10/07/2020

“Hook and ladder”

Between 0-5mins:
1 Round for time:
30 Lateral burpees over the bar
30 Power clean and push jerk

Between 5-10mins:
2 Rounds for time:
15 Lateral burpees over the bar
15 Power clean and push jerk

Between 10-15mins:
3 Rounds for time:
10 Lateral burpees over the bar
10 Power clean and push jerk

Men: 42.5kg
Women: 30kg

Rx’d+ = 52.5kg (35kg)
Masters 55+/ Teens = 35kg (25kg)

Rest the remaining time of the 5mins before starting the next couplet.

Post load and time for each of the couplets to comments.

WOD Thursday 09/07/2020

Complete 7 sets of the sequence:
1 High hang hang power snatch
2 Hang power snatch
3 Power snatch

Power snatch reps must be touch and go.

Post loads for all 7 working sets to comments.

WOD Wednesday 08/07/2020

As many rounds as possible in 12mins:
3 Strict pull-ups
6 Dumbbell ground to overhead (left), 25kg (17.5kg)
6 Dumbbell ground to overhead (right)
12 Toes to bar

Rx’d+ = Strict C2BP/ 30kg (22.5kg) DBG2O
Masters 55+/ Teens = 20kg (12.5kg) DBG2O

Post load, option, rounds and reps completed to comments.

WOD Tuesday 07/07/2020

Back squats
5-5-5-5-5-5-5

-From the racks.

Post loads for working sets to comments.

WOD Monday 06/07/2020

Each of the following for time:
Row 1000m
Max L-sit effort
Row 800m
Max L-sit effort
Row 600m
Max L-sit effort
Row 400m
Max L-sit effort
Row 200m
Max L-sit effort

Rest as needed between efforts and exercises.

Post options and times for all 10 stations in order of completion to comments.

WOD Saturday 04/07/2020

Individually or in pairs complete the following:

“Pike”

5 Rounds for time:
20 Thrusters, 35kg (25kg)
10 Strict ring dips
20 Push-ups
50m Bear crawl

-Partition reps however between team members.
-Both athletes complete the bear crawl.

Post load, options and time to comments.