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.
WOD Tuesday 25/10/2016
HAPPY BIRTHDAY AIDO “STICKSY” O’BRIEN AND ALSO TO VERENA!!
A) 20mins to work on October goals, skills or goats.
-Come to the gym prepared.
B) “Beep test”
Post completed level to comments.
WOD Monday 24/10/2016
“Bear complex”
5 Rounds for max load,
7 sets of the following sequence:
Power clean
Front squat
Push press
Back squat
Push press
Rest precisely 4mins between rounds.
Post all five loads to comments.
Team WOD, Saturday 22/10/2016
HAPPY BIRTHDAY SHANO.M!!
In teams of 3-4 complete the following,
For time:
100 Clean and jerk, 70kg (50kg)
Each team must have a pace setter who will push or pull an 80kg (60kg) sled 30m, on the pace setters return the next member of the team immediately stops lifting and pushes the sled 30m. Continue this sequence with the same rotation until all required reps are completed. At the completion of the teams reps, ALL team members must pack up their bar, plates and clips then make their way to the top of the stairs before calling time.
-Any variation of the clean and jerk is acceptable.
-One bar, one load per team.
-Break the reps up however between team members.
-Rotation must stay the same throughout the entire WOD.
Post load and team time to comments.
