WOD Saturday 27/10/2018

“Nate”

Individually or in pairs complete the following,

As many rounds as possible in 20mins of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings, 32kg (24kg)

If working in a pair, alternate rounds with partner.

Post load, rounds and reps to comments.

WOD Friday 26/10/2018

Front squats
5-5-5-5-5

-Bar taken from the racks.

Post loads for working sets to comments.

WOD Thursday 25/10/2018

HAPPY 40TH BIRTHDAY VERENA!!

3 Rounds for time:
25 Dumbbell push jerk
50 Double unders
25 Weighted step-ups, 24″ (20″)
50 Double unders

Men: 22.5kg
Women: 15kg

Use one set of dumbbells for entire workout.

Post load and time to comments.

WOD Wednesday 24/10/2018

“Give em cold steel”

10 Rounds for load and time:
2 Cleans
2 Jerks

(Pip Malone 80kg)

Select your own load, go heavy!!

Post load and time to comments.

WOD Tuesday 23/10/2018

As many rounds as possible in 10mins:
15 Toes to bar
15m Handstand walk

1m = 1 rep.

Post rounds and reps completed to comments.

WOD Monday 22/10/2018

3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots, 10kg (6kg)
1 minute of deadlifts, 52.5kg (35kg)
1 minute of med-ball sit-ups, 10kg (6kg)
1 minute of hang power cleans, 52.5kg (35kg)
Rest 1 minute

Use one ball and one barbell for this workout.

Post total reps completed to comments.

WOD Saturday 20/10/2018

“Syncro pairs”

In pairs complete the following,

For time:
20 Syncro pull-ups
20 Ground to shoulder
20 Syncro bar facing burpees
20 Front squats
20 Syncro knees to elbow
20 Shoulder to overhead
20sec Syncro handstand hold
20 Ground to overhead

Men: 70kg
Women: 47.5kg

Rx’d+ = 80kg (55kg)

-One load/ barbell per pair.
-Both athletes must keep the timing of sync reps together for reps to count.
-Only one athlete works at once on the barbell.
-Partition barbell reps however between pair.

Post load and team time to comments.