WOD Friday 22/06/2018

PLEASE NOTE: THERE WILL BE NO 9.15AM SESSION THIS FRIDAY 22ND, APOLOGIES FOR ANY INCONVENIENCE. ALL OTHER SESSIONS ARE AS SCHEDULED 🙂

Push jerk
5-5-3-3-3-1-1-1-1

Increment weight through all working sets.

-Bar taken from the racks.

Post all working sets to comments.

WOD Thursday 21/06/2018

PLEASE NOTE: THERE WILL BE NO 9.15AM SESSION THIS FRIDAY 22ND, APOLOGIES FOR ANY INCONVENIENCE. ALL OTHER SESSIONS ARE AS SCHEDULED 🙂

HAPPY BIRTHDAY ANDREE, TOM AND STEVO!!

In pairs, max reps in 16 mins of:
Run 200m (pacesetter)
Max reps hang snatch, 42.5kg (30kg)

-Rx’d+ = 10kg (6kg) Medicine ball run, 52.5kg (35kg) Hang snatch

Post total reps and load used to comments.

WOD Wednesday 20/06/2018

Australian Games Open Qualifier #3″

As many rounds and extra reps as possible in 20 mins of:
50 Wall ball shots, 10kg (6kg)
100 Double unders
15m Handstand walk
100 Double unders
50 Calorie row
100 Double unders
15m Handstand walk
100 Double unders

Post round, reps and load used to comments.

WOD Tuesday 19/06/2018

“Australian Games Open Qualifier #2”

4 rounds for time:
25 Chest to bar pull ups
5 Cleans, 110kg (75kg)

-Any variation of clean is accepted.

Post load and time to comments.

WOD Monday 18/06/2018

“Airforce WOD”

For time:
20 Thrusters, 42.5kg (30kg)
20 Sumo deadlift high pull, 42.5kg (30kg)
20 Push jerk, 42.5kg (30kg)
20 Overhead squat, 42.5kg (30kg)
20 Front squat, 42.5kg (30kg)

*Perform 4 burpees at the start of each minute.

Andrew 6.20 rxd, Bianca 7.58 rxd

-One bar, one load.

Post load and time to comments.

WOD Saturday 16/06/2018

Individually or in pairs, complete the following,

As many rounds as possible in 25 mins of:
20 Push-ups
30 Sit-ups
40 Alternating deadball ground to shoulder, 35kg (25kg)

Rx’d+ = scale up to deficit push-ups and GHD sit-ups.

Post load, rounds and extra reps to comments.

WOD Friday 15/06/2018

A) 20 mins to work on 1 skill

B) 21-18-15-12-9-6-3 reps for time of:
Triple unders
Bike (calories)

Post time to comments.