WOD Tuesday 22/11/2016
Snatch
2-2-2-2-2-2-2-2-2-2
-Reps do NOT have to be touch and go.
Post all ten working loads to comments.
WOD Monday 21/11/2016
“Nate”
As many rounds as possible in 20mins of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings, 32kg (24kg)
Post load, rounds and reps completed to comments.
Beach WOD, Saturday 19/11/2016
Saturday mornings workout will be down at Bullcock beach 6am sharp!! We look forward to seeing you all there 🙂
WOD Friday 18/11/2016
A) 18mins to find your 2RM:
Split jerk
-From the racks.
B) 22-16-10 reps for time of:
Kettlebell snatch, 24kg (16kg)
Burpee over sandbag
200m Sandbag run, 25kg (15kg)
-Snatch reps must be evenly distributed (right and left side).
Post loads and time to comments.
WOD Thursday 17/11/2016
HAPPY BIRTHDAY SHELBY!!
A) 15mins to work on November goals/skills.
-Choose 1-2 things to work on.
B) 5 Rounds for time of:
15 Chest to bar pull-ups
30 Alternating pistols
Post time to comments.
WOD Wednesday 16/11/2016
Complete heaviest loads for each set of the following,
10-1 Power clean ladder
-Reps do not have to be touch and go but pretty much immediate from the previous rep.
-Failed lifts do NOT get to be repeated and are marked with an F.
Post all ten loads to comments.
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.
