WOD Saturday 10/06/2017
Individually or in pairs complete the following,
As many rounds as possible in 15mins of:
10 Thrusters, 42.5kg (30kg)
10 Chest to bar pull-ups
-If working in a pair alternate rounds.
Post load and time to comments.
These are today’s scores!!!!
WOD Friday 09/06/2017
A) Bench press
4-4-4-4
B) Weighted pull-ups
4-4-4-4
-Strict reps only.
Post loads for working sets to comments.
WOD Thursday 08/06/2017
A reminder our new timetable starts from Monday 12th June.
For time:
Bike 2km
21 Wallball shots, 10kg (6kg)
42 Walking lunge steps
21 Burpees
15 Wallball shots
30 Walking lunge steps
15 Burpees
9 Wallball shots
18 Walking lunge steps
9 Burpees
Post load and time to comments.
WOD Wednesday 07/06/2017
HAPPY BIRTHDAY MANDY.G!!
A) Sumo deadlift
2-2-2-2-2-2-2
-Reps must be touch and go.
B) “Tabata”
8 Intervals of 20secs of work followed by 10secs rest:
10m Shuttle run
Sit-ups
1x10m shuttle = 1 rep.
Post loads and total reps for each to comments.
WOD Tuesday 06/06/2017
5 Rounds for time of:
10 Push Press 60kg (42.5kg)
20 Double Unders
Post load and time to comments.
WOD Monday 05/06/2017
CF 4551 COMP SQUAD GETTING AFTER IT!!
A) Power cleans
3-3-3-3-3
-Reps MUST BE touch and go.
B) 3 Max rep effort attempts:
Muscle-up
-If you do not not have muscle ups, work m-up progressions.
Post working loads and rep efforts to comments.
WOD Saturday 03/06/2017
Individually or in pairs complete the following,
As many rounds as possible in 20mins of:
Run 400m
40 Alternating dumbbell snatches, 22.5kg (15kg)
15 Burpees
-Pairs run together and share the reps.
Post load and time to comments.
