WOD Saturday 17/08/2019


Individually or in pairs complete the following,

5 Rounds for time:
31 Back squats, 60kg (42.5kg)
12 Power cleans, 84kg (55kg)

-One bar, one load per team.
-Partition reps however between team members.

(Mick & Cliff 18.08 rxd)

Post loads and time to comments.

WOD Friday 16/08/2019

7x2min Rounds of:
Row 25 (20) Calories
Max reps, Burpee pull-ups

Rest 2mins between rounds.

Post Burpee pull-up reps completed each round to comments.


WOD Thursday 15/08/2019

For time:
Run 500m
20 Parallette handstand push-ups, (choose your ” deficit)
Run 500m
20 Strict handstand push-ups
Run 500m
20 Kipping handstand push-ups

Post options and time to comments.

WODS Wednesday 14/08/2019

A) Hang snatch

-From the top of the knee.

B) Hang clean

-From the top of the knee.

Increment loads through all sets.

Post loads for working sets to comments.

WOD Tuesday 13/08/2019

“Jack”As many rounds as possible in 20mins:
10 Push press, 52.5kg (35kg)
10 Kettlebell swings, 24kg (16kg)
10 Box-jumps, 24″ (20″)Tyson 13+5 rxd, Tamara 10+6 rxdPost loads, box height, rounds and reps to comments.

WOD Monday 12/08/2019

10-1-10 Elevator:
Ring rows
Medicine ball cleans, 10kg (6kg)
Toes through rings

Post load, options and time to comments.

WOD Saturday 10/08/2019

Individually or in teams of 2 or 3 complete the following,


As many rounds as possible in 27mins:
From 0-10mins:
Run 1.6km
Max reps, Clean and jerk, 60kg (42.5kg)

Rest from 10-13mins

From 13-20mins:
Run 800m
Max reps, Power snatches, 52.5kg (35kg)

Rest from 20-23mins

From 23-27mins:
Run 400m
Max reps, Thrusters, 42.5kg (30kg)

Post loads and reps completed for each to comments.