WOD Friday 14/04/2017
A REMINDER THAT WE WILL ONLY BE RUNNING THE ONE SESSION AT 8AM GOOD FRIDAY!!
HAPPY BIRTHDAY STEVE.S!!
WOD Thursday 13/04/2017
A REMINDER THAT WE HAVE A MODIFIED TIME TABLE FOR THE EASTER BREAK, PLEASE CHECK THE NEWS AND EVENTS SECTION ABOVE FOR THE FULL SCHEDULE!!
A) 20mins to find your 4RM:
Back squat
-From the racks.
B) For time:
500 Double unders
Every minute on the minute perform:
3 Fron squats, @ bodyweight
-From the deck.
Post loads and time to comments.
WOD Wednesday 12/04/2017
Well done to our WODSTOCKERS on their efforts over the weekend!!
HAPPY BIRTHDAY JESS.H!!
“Tabata mash-up”
Complete 8rds of 20 seconds of work followed by 10 seconds of rest for the following:
Bike, calories
Rest 1min
Burpees, reps
Rest 1min
GHD Sit-ups, reps
Rest 1min
Row, calories
-Burpees and scaled sit-ups must be done down stairs.
Post lowest score for each station to comments.
WOD Tuesday 11/04/2017
In pairs complete the following,
Amrap in 16mins of:
8 Hang power cleans, 60kg (42.5kg)
16 Wallball shots, 10kg (6kg)
-Alternate rounds.
-One bar, one ball per team.
Post team loads, rounds and reps completed to comments.
WOD Monday 10/04/2017
Behind the neck jerk
1-1-1-1-1-1
Push jerk
10-8-6-4-2
-From the racks.
Post load for each working set to comments.
Team WOD, Saturday 08/04/2017
Individually or in teams of 2 complete the following,
“Jason”
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
-Only one athlete works at one time.
-Break reps up however between team members.
-25min cap.
Post team time to comments.
WOD Friday 07/04/2017
HAPPY BIRTHDAY CORRINE AND LIV!!
In pairs complete the following,
Amrap in 20mins of:
20 Medicine ball cleans, 10kg (6kg)
30 Push-ups (2x10kg plates)
40 Overhead walking lunge, 20kg (10kg) plate
-One ball and set of plates per team.
-One athlete works at one time.
-Break reps up however you like between team members.
Post team load, rounds and reps completed to comments.
