WOD Thursday 22/03/2018
A REMINDER THAT THERE IS NO 9.15AM SESSION TODAY, ALL OTHER SESSIONS ARE ON AS SCHEDULED 🙂
A) Power snatch
2-2-2-2-2-2-2
-Reps are NOT touch and go.
B) Max effort (x7):
L-hang hold, (secs)
Superset reps.
Post load and time for each set to comments.
WOD Wednesday 21/03/2018
As many rounds as possible in 20mins of:
25 Burpees
15 Bodyweight back squats
-Bar taken from the deck.
Post load, rounds and reps completed to comments.
WOD Tuesday 20/03/2018
Clean and Jerk
3-3-3-3-3-3-3
-Reset each rep.
Post all loads for working sets to comments.
WOD Monday 19/03/2018
For time:
30 Overhead walking lunge, 20kg (10kg) plate
30 Knees to elbows
30 Sit-ups
30 Calorie row
30 Sit-ups
30 Knees to elbow
30 Overhead walking lunge
Post load and time to comments.
WOD SATURDAY 17/03/2018
“Murph”
For time:
Run 1.6km
100 Pull ups
200 Push ups
300 Squats
Run 1.6km
If you have a 20kg (10kg) vest, wear it.
(Ryno 29.36 rxd, Britt 37.22 rxd, Andrew 43.40 rxd+ (10kg vest).
-Reps can be broken up as 20rds of “Cindy”.
OR
“Half Murph”
For time: (25min cap)
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
OR
“Mini Murph”
For time:
Run 400m
25 Pull-ups
50 Push-ups
75 Squats
Run 400m
-Choose the one that best suits your ability.
Post time to comments.
WOD FRIDAY 16/03/2018
A) Weighted pull ups
4-4-4-4
B) Max reps (x4):
Toes through rings
C) Bench press
4-4-4-4
Superset reps
Post all 12 working sets to comments.
WOD THURSDAY 15/03/2018
3 rounds for time of:
21 Calorie row
12 Handstand push-ups
4 Wall climbs
Rxd+ = Strict handstand push-ups.
Post time to comments.
