WOD Wednesday 20/03/2024
“The Chief”
5 x 3min Amraps:
3 Power cleans, 60kg (42.5kg)
6 Push-ups
9 Air squats
Rest 1min between each round.
OR
“Fat Chief”
5 x 3min Amraps:
3 Power cleans, 70kg (47.5kg)
6 Decline push-ups, toes on a 16″ (12″) box
9 Plyo squats
Rest 1min between each round.
Note: Only consider “Fat Chief” if you can complete it as rx’d.
Compare to 11/04/23
Post options, rounds and reps completed for each round to comments.
WOD Tuesday 19/03/2024
“Motor-Boater”
Individually or in pairs complete the following,
For time:
1600m-1200m-800m-400m of:
Row or Ski
40-30-20-10 reps of:
Box step-overs, 24″ (20″)
*Perform a 200m run after each set.
If working in pairs, partition row and box step-up reps between you however you please. Both athletes must complete the run together.
Rx’d+ = 30″ (24″) BSO
Masters 50yrs+/ Teens = 20″ (16″) BSO
Masters 60yrs+ = 16″ (12″) BSO
Post time and options to comments.
WOD Monday 18/03/2024
A) Every 2mins x 7rds:
1 Back squat
-From the racks.
B) For time:
12-9-6 reps:
Back squats, 84kg (55kg)
24-18-12 reps:
Toes to bar
-Bar taken from the deck.
Rx’d+ = 93kg (60kg) BS/ Strict T2B
Masters 50yrs+/ Teens = 70kg (47.5kg) BS
Masters 60yrs+ = 52.5kg (35kg) BS/ Hanging knee raises
Post loads, time and options to comments.
WOD Saturday 16/03/2024
“Sandbag Sleigh”
In pairs complete the following,
As many rounds as possible in 20mins:
100m Sandbag carry
5 Burpees over the sandbag
10 Sandbag shoulder presses
15 Sandbag squats
20 Alternating sandbag lunges
*Alternate stations with your partner.
Men: 25kg
Women: 15kg
Rx’d+ 30kg (20kg)
Post rounds, reps completed and options to comments.
WOD Friday 15/03/2024
“Flex Complex”
Every 2mins x 10rds complete one round of the sequence:
3 Cleans
2 Hang cleans
1 Jerk, (any variation)
ALL clean reps MUST be touch and go. A failure to T&G will result in a failed set.
*Goal: Try increment loads throughout ALL working sets.
Post loads for working sets to comments.
WOD Thursday 14/03/2024
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Russ Malz 8, 21, 10, 15, 20 = 74, Kristan Clever 4, 25, 10, 15, 18 = 72,
Kim Malz 5, 22, 10, 11, 23 = 71, Austin Malleolo 8, 21, 10, 14, 11 = 64.
Post Tabata score for each exercise to comments and total for final score.
WOD Wednesday 13/04/2024
“Bell Snatcher”
For time:
10-9-8-7-6-5-4-3-2-1 Reps of:
Kettlebell Snatches, (each arm)
After every round, perform:
5 Burpee box-jumps
10 Alternating kettlebell cleans
Men: 24kg/ 24″
Women: 16kg/ 20″
Rx’d+ = 32kg (24kg)/ 30″ (24″)
Masters 50yrs+/ Teens = 20kg (12kg)/ 20″ (16″)
Masters 60yrs+ = 16kg (10kg)/ 16″ (12″)
Post time and options to comments.