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.
WOD Tuesday 07/03/2017
Noah Olsen with the world record for 17.2 til this point of 230 reps.
Anyone feeling the effects from T2B from 17.2 is more than welcome to come in and discuss an alternative exercise 🙂
HAPPY BIRTHDAY BRITT!!
In pairs complete the following,
Amrap in 16mins of:
8 Handstand push-ups
8 Toes to bar
8 Calorie row
-Alternate rounds with partner.
Post team rounds and reps completed to comments.
WOD Monday 06/03/201
Awesome moments of the CFGO that you will never know and experience unless you have a go!!
Well done Maggs on your first unassisted pull-up!!
A) 18mins to find your 1RM:
Weighted pull-up
-Strict reps only.
B) Ascending ladder in 10mins of:
Weighted pull-ups 22.5kg (15kg)
Dumbbell swing, 22.5kg (15kg)
Reps start a 2 and increase by 2 each round.
Eg.
2 Weighted pull-ups
2 Dumbbell swings
4 Weighted pull-ups
4 Dumbbell swings
6 Weighted pull-ups
6 Dumbbell swings
and so on….
-Use a load that you can use for both, otherwise scale the load in the DS and give way to rx’d
-Weighted pull-ups can be kipped for part B) only.
Post loads and total reps completed to comments.
Team WOD, Saturday 04/03/2017
In teams of 2-3 complete the following,
50-40-30-20-10 reps for time of:
Deficit hand release push-ups, (10kg black plates)
Assault bike, (calories)
-Break reps up as you like.
-One athlete works at one time.
Post team time to comments.
