WOD Wednesday 26/09/2018
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans, 60kg (42.5kg)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Lindsey Smith 7 rounds + 1 Clean, 6 rounds + 3 Cleans , 6 rounds + 1 Clean, 6 rounds, 6 rounds + 1 Clean (42.5kg).
Post load and rounds completed for each of the 5 cycles.
WOD Tuesday 25/09/2018
Hang snatch
1-1-1-1-1-1-1
-From the top of the knee.
Post loads for working sets to comments.
WOD Monday 24/09/2018
For time:
50 Box-jumps, 30″ (24″)
50 Kettlebell swings, 32kg (24kg)
50 Knees to elbow
50 Wallball shots, 10kg (6kg)
50 Burpees
Post loads and time to comments.
WOD Saturday 22/09/2018
Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.
He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.
“Woehlke”
Individually or in pairs complete the following,
3 rounds, each for time of:
4 jerks, 84kg (55kg)
5 front squats, 84kg (55kg)
6 power cleans, 84kg (55kg)
40 pull-ups
50 push-ups
60 sit-ups
Rest 3 minutes between rounds.
-One bar, one load per team.
-Only one athlete works at one time.
-Partition reps however between your team.
Post load and times to comments.
WOD Friday 21/09/2018
“Doubles and Oly”
For time:
50 double-unders
5 squat snatches, 84kg (60kg)
50 double-unders
4 squat snatches, 93kg (65kg)
50 double-unders
3 squat snatches, 102kg (70kg)
50 double-unders
2 squat snatches, 111kg (75kg)
Add weight to the snatch each round.
Post load/s and time to comments.
WOD Thursday 20/09/2018
A) 20mins to work on a skill or weakness:
-Come in prepared.
B) As many rounds as possible in 10mins of:
7 Handstand push-ups
1 Rope Ascent, (15ft)
Rx’d+ = deficit handstand push-ups
Post rounds and reps completed to comments.
WOD Wednesday 19/09/2018
Split jerk
3-3-3-3-3-3-3
From the racks.
Post loads for working sets to comments.