WOD Friday 21/10/2016
U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.
“Brehm”
For time:
10 Rope ascents, 15ft
20 Back squat, 100kg (75kg)
30 Handstand push-ups
Row 40 calories
Post load and time to comments.
WOD Thursday 20/10/2016
A) 18mins to find your 4RM:
Sumo deadlift
-Reps are touch and go.
B) For time:
Run 1.2km
Rest 3mins
Run 800m
Rest 2mins
Run 400m
Rest 1min
Run 200m
-Include rest into overall time.
Post load and time to comments.
WOD Wednesday 19/10/2016
HAPPY BIRTHDAY FORDY!!
“Freestyle Fran”
45 reps of each for time:
Thrusters, 42.5kg (30kg)
Pull-ups
Partition as needed to complete 45 reps of each exercise as quickly as possible.
OR
“Fran”
21-15-9 reps for time of:
Thrusters, 42.5kg (30kg)
Pull-ups
Post load, time and rep scheme used to comments.
WOD Tuesday 18/10/2016
Overhead squat
3-3-3-3-3-3-3
-From the racks.
Record all seven working sets to comments.
WOD Monday 17/10/2016
In pairs complete the following,
As many rounds as possible in 20mins:
5 Burpees over the bar
10 Hang power cleans, 60kg (42.5kg)
15 Jumping alternating lunges
-Alternate rounds with partner.
-Only one athlete works at one time.
Post load, rounds and reps completed to comments.
Team WOD, Saturday 15/10/2016
In pairs complete the following,
3 Rounds for time of:
50 Ring dips
100 Box jumps, 24″ (20″)
150 Double unders
-Distribute reps however between your team.
-One athlete works at one time.
Post team time to comments.
WOD Friday 14/10/2016
HAPPY BIRTHDAY TO NICK “WOGBOY” ZANKI!!
NO FRIDAY 5.30PM SESSION!!
Guys due to little to no attendance and interest of the Friday 5.30pm session, we will be canning it until we have more interest in future. The 4.15pm “Open gym” will still run as per normal with the same structure.
Cheers,
Mick
A) 5 Rounds for time of:
15 Kettlebell swings, 32kg (24kg)
25 Hollow rocks
B) Complete 2 max reps efforts of one of the following that best suits your ability:
-GHD Sit-ups
-Evil wheels, (knees or toes)
-Bridge/ plank hold
*Please note: Only conditioned and experienced athletes should choose GHD Sit-ups.
Post option, reps, load and time to comments.
