WOD Wednesday 12/07/2017
As many rounds as possible in 20mins of:
Run 400m
20 Abmat sit-ups
10 Overhead squats, 42.5kg (30kg)
-Rx’d+ GHD sit-ups/ 52.5kg (35kg)
Post load, rounds and reps to comments.
WOD Tuesday 11/07/2017
Press 1-1-1-1
Push press 3-3-3-3
Push jerk 5-5-5-5
-From the racks.
Post all twelve working sets in order as listed to comments.
WOD Monday 10/07/2017
21-15-9 Reps for time of:
Power snatch, 42.5kg (30kg)
Box jump overs, 24″ (20″)
Knees to elbows
Post load and time to comments.
WOD Saturday 08/07/2017
AGO Qualifier – WOD 1:
Individually or in pairs complete the following,
For time:
100 Dumbbell snatch, 22.5kg (15kg)
80 Calorie row
60 Bar facing burpees
40 Muscle-ups
Post load and time to comments.
WOD Friday 07/07/2017
A) Front squat
3-3-3-3
-From the racks.
B) Assault bike calorie test:
30 Calorie bike
20 Calorie bike
10 Calorie bike
Rest as needed between efforts.
Post loads and time for each effort to comments.
WOD Thursday 06/07/2017
As many rounds as possible in 20mins:
3 rounds of “Cindy”
50 Double unders
Cycle for rounds and reps in the allocated time.
Post rounds and reps completed to comments.
WOD Wednesday 05/07/2017
A) 10mins to work on rope climbs:
-Any variation is acceptable.
B) For time:
15 Push press, (3/4 body weight)
5 Rope climb, (15ft)
12 Push press
4 Rope climbs
9 Push press
3 Rope climbs
6 Push press
2 Rope climbs
3 Push press
1 Rope climb
Post load and time to comments.
