WOD FRIDAY 11/05/2018
Deadlift
5-5-3-3-3-1-1-1-1
-Reps MUST be touch and go.
Post load for working sets to comments.
WOD THURSDAY 10/05/2018
On a 16 min clock, complete the following:
4 rounds of max efforts for each:
1min Alternating kettlebell snatch, 24kg (16kg)
1min Kettlebell swing, 24kg (16kg)
1min Kettlebell lunge, 24kg (16kg)
1min Rest
Kettlebell lunge is held in a front rack position.
Post reps for each exercise and load used to comments.
WOD WEDNESDAY 09/05/2018
“Tabata”
Tabata chest to bar pull ups
Rest 1 minute
Tabata sit ups
Rest 1 minute
Tabata seated press
Rest 1 minute
Tabata hip extension
Rest 1 minute
Tabata jumping back squats, 35kg (25kg)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
BOX CLOSED MONDAY 07/05/2018
A REMINDER THAT THE BOX IS CLOSED FOR THE PUBLIC HOLIDAY MONDAY. HERE IS A WOD THAT CAN BE COMPLETED AT HOME. FEEL FREE TO COME IN AND COMPLETE THIS AT THE BOX AND POST UP YOUR RESULTS 🙂
For time:
Run 1.6km
Rest 3mins
Run 1.2km
Rest 2mins
Run 800m
Rest 1min
Run 400m
Post overall time to comments.
WOD SATURDAY 05/05/2018
HAPPY BIRTHDAY TO LYNNEAND HOFF FOR SUNDAY!!
Individually or in pairs, complete the following:
As many rounds and extra reps as possible in 25 mins of:
60 Alternating pistols
40 Burpees
20 Calorie Row
Post rounds and extra reps to comments.
WOD FRIDAY 04/05/2018
“Diane”
21-15-9 reps for time of:
Deadlift, 100kg (75kg)
Handstand push ups
Post load and time to comments.
