WOD Wednesday 02/10/2016

Bench press
2-2-2-2-2-2-2-2-2-2

Post all ten sets to comments.

WOD Tuesday 01/11/2016

A REMINDER THERE IS NO TUESDAY ARVO SESSIONS DUE TO THE MELBOURNE CUP THIS WEEK, HOWEVER LYNNE WILL BE DOING THE WOD HERSELF AT 4.45PM AND HAS INVITED ANYONE TO JOIN HER FOR IT. ALL MORNING SESSIONS WILL RUN AS NORMAL.

10 rounds for time of:
7 Sumo deadlift high pull, 42.5kg (30kg)
7 Front squats, 42.5kg (30kg)
7 Push jerk, 42.5kg (30kg)

-One bar, one load for entire WOD.

Post load and time to comments.

  

WOD Monday 31/10/2016

Aido once again reigns supreme as king for back to back “Pizza Helen” titles!!

A REMINDER THERE IS NO TUESDAY ARVO SESSIONS DUE TO THE MELBOURNE CUP THIS WEEK, HOWEVER LYNNE WILL BE DOING THE WOD HERSELF AT 4.45PM AND HAS INVITED ANYONE TO JOIN HER FOR IT. ALL MORNING SESSIONS WILL RUN AS NORMAL.

A) 20mins to find your 6RM:
Turkish get-up

-Three reps each side.
-Alternate arms.

B) In teams of 2-3 complete the following,

Total distance in 15mins:
Row

-Team members can NOT row more than 500m at one time.

Post load and total team distance covered to comments.

  
  

Team WOD, Saturday 29/10/2016

In teams of 2-3 complete the following,

Ascending ladder in 16mins of:
100m Farmers carry, 2x24kg (2x16kg) kettlebells
10 Alternating deadball cleans, 35kg (25kg)
100m Farmers carry
20 Alternating deadball cleans
100m Farmers carry
30 Alternating deadball cleans
And so on…

Continue the sequence for the allocated time.

-Only one team member completes the FC, athletes MUST rotate and rotation MUST stay the same.
-One set of bells and ball per team.
-Farmers carry is worth 10 reps each time it is completed, 5 reps if half completed at the end of the WOD.

Post loads and total reps completed to comments.

  

WOD Friday 28/10/2016

HAPPY 18TH BIRTHDAY TALI!!

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

-If you have not completed “Angie” before please take this option, there are many scaling options for you.

OR

For time:
100 Chest-to-bar pull-ups
100 Handstand push-ups
100 GHD sit-ups
100 One-legged squats, alternating

-Only experienced conditioned athletes complete this option.

Post option and time to comments.

WOD Thursday 27/10/2016

5am hitting up the “Beep test”

HAPPY BIRTHDAY “SLAMMIN” SAM DENNIS!!

A) 20mins to find your 4RM:
Power Snatch

-Reps do NOT have to be touch and go.

B) Amrap in 10mins:
40 Toes to bar
80 Double unders

-Break reps up however until round is complete.

Post load, rounds and reps to comments.

WOD Wednesday 26/10/2016

“Morrison”

In pairs or individually complete,

50-40-30-20-10 reps for time of:
Wallball shots, 10kg (6kg)
Box jumps, 24″ (20″)
Kettlebell swings, 24kg (16kg)

Post load and time to comments.