WOD SATURDAY 20/01/2018
In pairs, complete 10 rounds of:
100m Buddy Carry
15 Burpees
20m Wheelbarrow walk
-All distances and reps to be shared however you like between pair.
Post team time to comments.
WOD FRIDAY 19/01/2018
For time:
25 Ring rows
50 Calorie row
100 Overhead squats 20kg (15kg)
50 Box jump overs 24″ (20″)
25 Ring rows
Post load and time to comments.
WOD THURSDAY 18/01/2018
Complete 7 rounds of the sequence:
Thruster/Push Press/Push Jerk/Split Jerk
1-1-1-1-1-1-1
-Bar can NOT be lowered from the rack position between reps.
Post all working sets to comments.
WOD WEDNESDAY 17/01/2018
3 rounds for time of:
Run 400m
12 Power Snatch 52.5kg (35kg)
6 Bar Muscle-Ups
Rx’d+ = 60kg (42.5kg)
Post load and time to comments.
WOD TUESDAY 16/01/2018
GOOD LUCK TO JODIE WHO IS HEADING TO WAGGA TODAY FOR HER ADF TRAINING!! IT’S BEEN AWESOME TO WATCH YOU GROW OVER THE LAST YEAR – YOU WILL BE MISSED!!
50-40-30-20-10 reps of:
Walking lunges
Double unders
Dumbbell hang power clean 22.5kg (15kg)
Rx’d+ = 25kg (17.5kg) dumbbells
Post load and time to comments.
WOD SATURDAY 13/01/2018
In teams of 2-3, for time:
60 Alternating Pistols
50 Dumbbell Thrusters 22.5kg (15kg)
40 Box Jumps 24′ (20′)
30 Deadlifts 85kg (60kg)
20 Power Cleans 85kg (60kg)
10 Front Squats 85kg (60kg)
– Disperse reps as you like between team members.
– One bar, one load per team.
Post loads and time to comments.
