WOD Friday 21/06/2019

On a 15min clock complete max reps on the following stations:
5mins: Double unders
4mins: Air squats
3mins: GHD sit-ups
2mins: Calorie bike
1min: Ring rows

There is no rest between stations.

Post total reps completed for each station to comments.

WOD Thursday 20/06/2019

As many rounds as possible in 12mins:
15 Deadlifts, 70kg (47.5kg)
15 Deficit push-ups, 2x20kg (2x10kg) plates
15 Box-jumps, 24″ (20″)

Rx’d+ = 80kg (55kg) deadlift, 30″ (24″) box-jump

Post load, deficit, height, rounds and reps completed to comments.

WOD Wednesday 19/06/2019

A) Strict press
5-5-5-5-5B) Behind the neck jerk
1-1-1-1-1-Both to be taken from the racks.Post loads for working sets to comments.

WOD Tuesday 18/06/2019

5 Rounds for time:
15m Overhead plate lunge, 20kg (10kg)
21 BurpeesPost load and time to comments.

WOD Monday 17/06/2019

“Holleyman”Individually or in teams of 2 complete the following,30 Rounds for time of:
5 Wallball shots, 10kg (6kg)
3 Handstand push-ups
1 Power clean, 102kg (75kg)-Alternate rounds with your partner if working in pairs.(Justin 40.42 rxd, Lyndal 39.02 rxd – October 2013)Post loads and time to comments.

WOD Saturday 15/06/2019

5 Rounds, max reps of:
Max reps, bench press, bodyweight (3/4 bodyweight)
Max reps, strict pull-ups

Rest as needed between rounds.

Post load and reps for each round to comments.

WOD Fridays 14/06/2019

HAPPY BIRTHDAY BRUCEY!!5 Rounds each for time and reps:
Sprint 200m
1 Clean and jerk
Max reps, muscle-upsRest 1min between rounds.Select your load, go heavy!Post load, reps and time to comments.