WOD Monday 23/10/2017

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A) Snatch balance
1-1-1-1

B) Snatch
3-3-3-3

C) Snatch pull
5-5-5-5

Post all 12 working sets to comments.

WOD Saturday 21/10/2017

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Individually or in pairs complete the following,

21-18-15-12-9-6-3 reps for time:
Ring dips
Overhead squats, 42.5kg (30kg)

Rx’d+ Strict dips/ 52.5kg (35kg)

Post load and time to comments.

  

WOD Friday 20/10/2017

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4 Rounds each for time of:
25 GHD Sit-ups
3 Rope ascents, 15ft
12 Alternating dumbbell lunges, 2x25kg (2x15kg)

-Dumbbell lunge held in a front rack position.
-Only experienced conditioned athletes complete GHDS.

Post load and individual times for each round to comments.

  

WOD Thursday 19/10/2017

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“Chelsea”

Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

If you’ve finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.

Post results to comments.

WOD Wednesday 18/10/2017

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21-15-9 reps for time of:
Push press, 60kg (42.5kg)
Hang power clean, 60kg (42.5kg)

-One bar, one load.

Post load and time to comments.


WOD Tuesday 17/10/2017

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HAPPY 5TH BIRTHDAY JAKE BONNEY!!

A) Back squat
6-6-6-6

-From the racks.

B) Strict press
5-5-5-5

-From the racks.

C) Weighted pull-up
1-1-1-1

-Strict reps only.

Superset reps.

Post loads for each exercise to comments.

  
  

WOD Monday 16/10/2017

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For time:
Run 1.6km
75 Kettlebell swings, 24kg (16kg)
Run 800m
50 Kettlebell swings
Run 400m
25 Kettlebell swings

Rx’d+: 32kg (24kg) kettlebell

Post load and time to comments.