WOD Friday 09/12/2016
A REMINDER WE WILL BE TAKING A STROLL UP MT NGUN NGUN SATURDAY MORNING FOR A CHANGE OF SCENERY, WE WILL GET EVERYONE TO MEET AT THE BOTTOM OF THE MOUNTAIN IN THE CAR PARK AT 5.30AM SHARP TO AVOID THE CROWD. WE WILL BE HEADING OUT TO BREAKFAST STRAIGHT AFTERWARDS FOR ANYONE WHO IS KEEN. HOPE TO SEE YOU ALL THERE 🙂
4x4min rounds of:
15 Wallball shots, 10kg (6kg)
30 Medicine ball cleans, 10kg (6kg)
Row, (max calories)
Rest precisely 3mins between rounds
-Score = total calories completed each round.
-One ball, one load.
Post load and individual round calorie totals to comments.
WOD Thursday 08/12/2016
A) 20mins to find your 5RM:
Weighted dip
-Rings or p-bars acceptable.
B) “GI Jane”
For time:
100 Burpee pull-ups
-Select a pull-up bar that best suits your height.
Post load and time to comments.
WOD Wednesday 07/12/2016
“Partner WOD”
Amrap in 15mins of:
20 Kettlebell swings, 24kg (16kg)
20 Box jumps, 24″ (20″)
20 Sit-ups
-Break reps up however between team members.
-Only one athlete works at one time.
Post load, rounds and reps completed to comments.
WOD Tuesday 06/12/2016
OUR CHRISTMAS TIMETABLE IS LISTED ABOVE IN OUR NEWS AND EVENTS SECTION!!
“Nancy”
5 Rounds for time of:
Run 400m
15 Overhead squats, 42.5kg (30kg)
Post load and time to comments.
WOD Monday 05/12/2016
Clean and jerk
2-2-2-2-2-2-2-2-2-2
-Reps do not have to be touch and go.
-Any variation of C&J is acceptable.
Post all ten working loads to comments.
Team WOD, Saturday 03/12/2016
Today we are going to pull a WOD out of the hopper (the barrel). I will be selecting one person from each of the 6am and 7am sessions to draw the workout. There will be some good variation of team WODS to choose from so would be great to have everyone in for it.
Hope to see you all there 🙂
WOD Friday 02/12/2016
For time:
100 Double unders
25 Toes to bar
25 Dumbbell thrusters, 25kg (20kg)
50 Box jump overs, 24″ (20″)
Post load and time to comments.
