WOD Tuesday 04/10/2016
A) 10mins to set 2-3 October goals, they must be:
Specific: To what you’re trying to achieve.
Realistic: To your own ability.
Achievable: Within 3-4 weeks (the month of October).
*Please bring your NEW goals into the gym with you, make sure these are not your previous monthly goals.
B) 20min ascending ladder of:
1 Wallclimb
50m Farmers carry, 2x24kg (2x16kg) kettlebells
2 Wall climbers
50m Farmers carry
3 Wallclimers
50m Farmers carry
4 Wallclimbers
50m Farmers carry
And so on…
Continue the sequence for the allocated time.
-Each farmers carry is worth 5 reps to your score.
Post load and total reps completed to comments.
BOX CLOSED, Monday 03/10/2016
A REMINDER TODAY THAT THE BOX IS CLOSED DUE TO THE PUBLIC HOLIDAY!! HERE IS A WOD THAT CAN BE COMPLETED FROM HOME, ENJOY AND WE LOOK FORWARD TO SEEING YOU ALL TOMORROW 🙂
Complete as many rounds as possible in 15 minutes of:
100 double-unders
100-ft. walking lunge
Post rounds completed to comments.
Team WOD, Saturday 01/10/2016
HAPPY BIRTHDAY SUE!!
Individually or in pairs complete the following,
“Eva”
5 Rounds for time of:
Run 800m
30 Kettlebell swings, 32kg (24kg)
30 Pull-ups
-Only one athlete works at once except for the run which both athletes complete together.
-Partition reps between team members however you like.
Post load and time to comments.
WOD Friday 30/09/2016
A REMINDER THE GYM IS CLOSED MONDAY FOR THE PUBLIC HOLIDAY, MAKE THE EXTRA EFFORT TO GET IN FRIDAY AND SATURDAY TO FINISH OUT THE WEEK!!
HAPPY BIRTHDAY KEFFY!!
A) Back squat
2-2-2-2-2
-20min window to complete.
-From the racks.
B) 3 attempts, 3/4 bodyweight for max rep efforts of:
Back squat
-From the racks.
Post loads and three max rep effort attempts to comments.
WOD Thursday 29/09/2016
Clean and jerk
5-5-5-5-5-5-5
Record all seven loads for working sets to comments.
WOD Wednesday 28/09/2016
TODAY IS BRING A FRIEND FOR FREE DAY, IF YOU ARE PLANNING ON BRINGING A BUDDY, PLEASE COME IN AT LEAST 20MINS EARLY SO WE CAN DO A “MEET AND GREET” AND FILL OUT WAIVERS ETC. WE LOOK FORWARD TO MEETING ANY NEWBIES!!
Individually or in pairs complete the following,
As many rounds as possible in 18mins:
9 Burpees
36 Double unders
*Every 3mins both athletes stop and complete a 50m run, on return the team then continues on from where they were last up to.
Post rounds and reps completed to comments.
WOD Tuesday 27/09/2016
A) For time:
30 Muscle-ups
-15min cap.
B) 15mins to find your 4RM:
Weighted dip
-Rings or P-bars.
Post time and load to comments.
