WOD Friday 27/10/2017

HAPPY BIRTHDAY SAMMY!!

10 x 1min rounds of:
3 Deadlifts, 140kg (100kg)
Sprint 50m
Max reps, burpees

Rest precisely 2mins between rounds.

Post load and total reps completed to comments.


WOD Thursday 26/10/2017

Bench press
5-5-3-3-3-1-1-1-1

Post all nine working loads to comments.

WOD Wednesday 25/10/2017

HAPPY BIRTHDAY VERENA!!

“Kelly”

5 Rounds for time of:
Run 400m
30 Box-jumps, 24″ (20″)
30 Wallball shots, 10kg (6kg)

Rani 24.29rxd, Browneye 28.05rxd

-35min cap.

Post load, box height and time to comments.

WOD Tuesday 24/10/2017

7 x 2min rounds of:
Row 20 (15) cals
Max reps, push jerk, 70kg (50kg)

Rest precisely 2mins between rounds.

Rx’d+ 80kg (55kg)

Post load and reps completed to comments.

WOD Monday 23/10/2017

A) Snatch balance
1-1-1-1

B) Snatch
3-3-3-3

C) Snatch pull
5-5-5-5

Post all 12 working sets to comments.

WOD Saturday 21/10/2017

Individually or in pairs complete the following,

21-18-15-12-9-6-3 reps for time:
Ring dips
Overhead squats, 42.5kg (30kg)

Rx’d+ Strict dips/ 52.5kg (35kg)

Post load and time to comments.

  

WOD Friday 20/10/2017

4 Rounds each for time of:
25 GHD Sit-ups
3 Rope ascents, 15ft
12 Alternating dumbbell lunges, 2x25kg (2x15kg)

-Dumbbell lunge held in a front rack position.
-Only experienced conditioned athletes complete GHDS.

Post load and individual times for each round to comments.