WOD Friday 04/08/2017
As many rounds as possible in 20mins of:
Row 10 calories
20 Medicine ball cleans, 10kg (6kg)
100m Farmers carry, 2x32kg (2x24kg) kettlebells
Post loads, rounds and reps to comments.
WOD Thursday 03/08/2017
A) Sumo deadlift
3-3-3-3-3
-Reps are touch and go.
B) Weighted dips
5-5-5-5-5
-Strict reps only.
-Superset reps.
Post loads for working sets to comments.
WOD Wednesday 02/08/2017
HAPPY BIRTHDAY RYNO!!
“Helen”
3 Rounds for time of:
Run 400m
21 Kettlebell swings, 24kg (16kg)
12 Pull-ups
-15min cap.
Post load and time to comments.
WOD Tuesday 01/08/2017
A) 10mins to set 1-2 August goals:
-Specific – To what you’re trying to achieve.
-Realistic – To your own ability.
-Achievable – Within the month of August.
B) 3rds for time of:
55 Double unders
45 Air squats
35 Sit-ups
25 Burpees
Post time to comments.
WOD Monday 31/07/2017
A REMINDER THERE IS NO 7.30AM AND 9.15AM, WE APOLOGISE FOR ANY INCONVENIENCE. ALL SESSIONS RETURN TO NORMAL TOMORROW 🙂
“The other total”
Clean, 1 rep
Bench, 1 rep
Overhead squat, 1 rep
-Overhead squat is taken from the deck.
You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at a Clean, 2-3 warmup sets for Bench press, and 3-4 warmup sets for Overhead squats. Managing your time is very important in this workout. You have 20 mins for Cleans, 10 mins for Bench press, and 15 minutes for your Overhead squat.
Warmup schedule for Clean:
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%
Warmup schedule for Bench press:
5 x 50%
3 x 75%
1 x 90%
Warmup schedule for Overhead squat
5 x 60%
3 x 75%
2 x 85%
1 x 90%
Plan out your numbers using the above schedule before you hit the session.
Post loads and % to comments.
WOD Saturday 29/07/2017
A) 15mins to check off July goals.
-If you didn’t set goals for the month, choose one skill or weakness to work on.
B) Amrap in 12mins of:
3 Muscle-ups
6m Handstand walk
12 Wallball shots, 10kg (6kg)
Post load, rounds and reps completed to comments.
WOD Friday 28/07/2017
Individually or in pairs complete,
For time:
Run 1.6km
100 Chest to bar pull-ups
150 Burpees
200 Walking lunges
Run 1.6km
-In teams, both athletes complete the run together. On all other stations, one athlete works at one time.
-Accumulate reps however between pair.
-Only when both athletes complete the run the time can be taken.
Post time to comments.
