WOD Wednesday 15/03/2017
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
*Only take the “Mary” option as an extra challenge and only if you’ve completed “Cindy” before.
Post completed rounds and extra reps to comments.
Team WOD, Saturday 11/03/2017
In teams of 2-3 complete the following,
For time:
30 Rounds of:
100m Sandbag run, 25kg (15kg)
-Alternate rounds with your team members (10-15 rounds each).
then without rest,
100 Ring dips – broken up as you like between team members.
-Mens rx’d+ 30kg bag/ Womens rx’d+ 20kg bag
Post load and team time to comments.
WOD Wednesday 08/03/2017
HAPPY BIRTHDAY DALSKI!!
7 Sets of the complex:
3 Power cleans
2 Push jerks
1 Split jerk
-Power clean reps must be touch and go.
-Experienced guys try increment load each set.
-Inexperienced, find one load and hold across.
-Failed sets do not get repeated, instead mark as ‘F’ and move on to the next.
Post all seven working sets to comments.