WOD Tuesday 15/11/2016
In pairs complete the following,
Working on the odd minutes and resting on the evens.
For time:
100m Handstand walk
125 Floor press, 2x24kg (2x16kg) kettlebells
150m Overhead barbell Walk, 70kg (50kg)
-One barbell and set of kettlebells per team.
Post loads and team time to comments.
WOD Monday 14/11/2016
HAPPY BIRTHDAY MATTY FAV!!
A) 20mins to find your 4RM:
Front squat
-Bar taken from the deck.
B) Amrap in 11mins:
11 Toes to bar
11 Front squats, 42.5kg (30kg)
11 Box Jumps 24″ (16″)
11 Calorie row
Post loads, rounds and reps completed to comments.
Team WOD, Saturday 12/11/2016
HAPPY BIRTHDAY PAULA!!
In pairs complete the following,
For time:
Run 1.2km
42 Power snatch, 60kg (42.5kg)
Run 600 meters
42 Clean and jerk, 60kg (42.5kg)
Run 1.2km
-Both athletes complete the run together.
-One bar, one load per team.
-Accumulate reps however between team members.
Post load and team time to comments.
WOD Friday 11/11/2016
TODAY WE PAY TRIBUTE TO OUR SERVICEMEN WHO SACRIFICED EVERYTHING FOR US. WE ALSO FAREWELL ONE OF OUR PAST MEMBERS IN CHRIS OSBORN, HIS SERVICE IS ALSO AT 11AM IF ANYONE CAN MAKE IT DOWN THERE WILL BE A FEW OF OUR MEMBERS GOING. REGARDLESS, PLEASE STOP AND PAY YOUR RESPECTS FOR ONE MINUTE.
HAPPY BIRTHDAY STEWART “SVEN” SQWAUTKINS”
A) 12mins to find your 3RM:
Weighted push-ups
B) 10mins to find your 2RM:
Chest to bar pull-ups
C) Amreps in 5mins:
Calorie Assault bike
Post loads and time to comments.
WOD Thursday 10/11/2016
Snatch balance
6-6-4-4-2-2-1-1
-From the racks.
Post all eight working sets to comments.
WOD Wednesday 09/11/2016
5 Rounds for time of:
50 Double unders
15 Dumbbell hang power cleans, 25kg (20kg)
50 Double unders
15 Burpees
Post load and time to comments.
WOD Tuesday 08/11/2016
A) For time:
50 Wallball shots, 10kg (6kg)
50 Deadlifts, 85kg (60kg)
50 Ring dips
B) 12mins to find your 3RM:
Deadlift
Reps are touch and go.
Post loads and time to comments.
