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.
WOD Tuesday 14/03/2017
HAPPY BIRTHDAY HEIDI!!
A) 15-12-9 Reps for time of:
Thruster, 60kg (42.5kg)
Muscle-ups
B) 15mins to find your 1RM:
Thruster
-Bar taken from the deck.
-A Cluster (squat clean and thruster) variation is acceptable.
Post loads and time to comments.
WOD Monday 13/03/2017
HAPPY BIRTHDAY PETEY ROBBO!!
3 Rounds for max reps on each station:
1min: Assault bike, (calories)
1min: Kettlebell lunge (m), 24kg (16kg)
1min: Rest
1min: Kettlebell swings, 24kg (16kg)
1min: Burpees
1min: Rest
Post total loads and reps completed for each individual station.
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 Friday 10/03/2017
A REMINDER THERE IS NO 9.15AM FRIDAY SESSION THIS WEEK!!
4 Rounds for time of:
24 Wallball shots, 10kg (6kg)
24 Box jumps, 24″ (20″)
Post load and time to comments.
WOD Thursday 09/03/2017
For time:
50 Hip extension
50 Burpees
50 Abmat sit-ups
50 Air squats
150 Double unders
Post 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.
