WOD Thursday 04/02/2016
A) 18mins to find your 2RM:
Overhead squat
-From the racks.
B) For time:
150 Burpees
-20min cap.
Post start and finish load to comments.
Team WOD, Wednesday 03/02/2016
HAPPY BIRTHDAY TOMMY!!
In pairs complete the following,
5 rounds for time of:
36 Kettlebell swings, 24kg (16kg)
10 Wallclimbs, (nose to wall touch)
4 Rope climbs, 15ft
-One athlete works at one time.
-Partition reps however.
Post load and team time to comments.
WOD Tuesday 02/02/2016
A) Set monthly goals for the month of February (bring them to the gym), they should be:
-Realistic to your ability and capabilities.
-Specific to what it is you’re trying to achieve.
-Achievable within 3-4 weeks.
B) “Annie”
50-40-30-20-10 reps for time of:
Double unders
Sit-ups
-For an extra challenge do GHD sit-ups.
Post time to comments.
WOD Monday 01/02/2016
WELL DONE AND CONGRATS TO ALL OF THE GANG WHO PARTICIPATED AT WODSTOCK SUNDAY. GOOD LUCK TO THE 30 DAY CHALLENGE CREW WHO START DAY 1 TODAY 🙂
“Harper”
Complete as many rounds as possible in 23 minutes of:
9 Chest-to-bar pull-ups
15 Power cleans, 60kg (42.5kg)
21 Squats
400-meter run with a 20kg (10kg) plate
-Plate can not be put down in the 400m. A 20 burpee penalty will apply each time this happens.
Post loads, rounds and reps completed to comments
Team WOD, Saturday 30/01/2016
Got L-sits!
HAPPY BIRTHDAY HARRY!!
A REMINDER THAT TODAY WE HAVE OUR BRING A FRIEND FOR FREE SESSION AT 8.15AM, FEEL FREE TO BRING A PAL AND JOIN IN WITH THEM. FOR MORE INFO CHECK THE NEWS AND EVENTS POST!!
ALSO A REMINDER TO MEET AT THE BOX BETWEEN 7-9AM SUNDAY TO GET YOUR PHOTOS MEASUREMENTS SORTED FOR THE 30 DAY NUTRITION CHALLENGE. HAYLEY WILL ALSO BE IN ON MONDAY AFTERNOON IF YOU CAN NOT MAKE TOMORROW.
In pairs complete the following,
Amrap in 17mins of:
Partner 1:
Runs 200m
Partner 2:
10 Hang Power Cleans, 60kg (42.5kg) then,
Max reps Wallball shots, 10kg (6kg)
-When Partner 1 gets back from the run you swap and continue in this fashion for 17mins. Your score is the number of wallball shots you complete as a team.
Post load and reps completed to comments.
WOD Friday 29/01/2016
A REMINDER SATURDAY 8.15AM IS BRING A FRIEND FOR FREE DAY, CHECK OUR NEWS AND EVENTS SECTION ABOVE FOR MORE DETAILS. HOPE TO SEE A GREAT TURNOUT 🙂
A) 17mins to find your 5RM:
Weighted dip
-Rings or P-bars
B) For time:
30 Muscle-ups
-20min cap.
Post load and time to comments.
WOD Thursday 28/01/2016
Three rounds for time of:
Run 400m
15sec Single arm hang, (right)
5 Turkish get-ups (left), 20kg (15kg)
15sec Single arm hang, (left)
5 Turkish get-ups (right)
30sec L-sit hold
-One bar, one load.
-L-sit to be completed rx’d in the rings.
Post load and time to comments.
