WOD Wednesday 27/01/2016
A REMINDER NO 7.30AM AND 9.15AM SESSIONS TODAY, THE OTHER FOUR SESSIONS WILL GO AHEAD AS USUAL. THE FULL TIMETABLE RESUMES THURSDAY 🙂
HAPPY 18TH BIRTHDAY EDEN, HAPPY 20TH BIRTHDAY JOSIE AND HAPPY BIRTHDAY TRAE A.K.A ‘MCLOVIN’!!
Back squat
6-6-6-6-6
From the racks.
Post start and finish loads to comments.
WOD Tuesday 26/01/2016
HAPPY AUSTRALIA DAY EVERYONE!! WE WILL BE RUNNING A SESSION AT 8AM TODAY, COME ON IN 🙂
WOD Monday 25/01/2016
A REMINDER WE WILL ONLY BE RUNNING 5AM AND 6AM SESSIONS TODAY!!
A) 16mins to find your 6RM:
Hang power snatch
-From the top of the knee.
B) “Partner WOD”
Amrap in 12mins of:
30 Double unders
6 Hang power snatch, 42.5kg (30kg)
-One bar, one load.
-Only one athlete working at one time.
-Alternate rounds with partner.
Post loads, rounds and reps completed to comments.
BEACH WOD, Saturday 23/01/2016
A REMINDER THAT TODAY’S SESSION IS AT KINGS BEACH 6AM SHARP!!
“Balls up”
In pairs complete the following,
Amrap in 19mins of:
400m Medicine ball carry buy in, 10kg (6kg)
then with remaining time:
20 Partner squat and toss, 10kg (6kg)
20 Overhead medicine ball lunges, 10kg (6kg)
Medicine ball agility run, 10kg (6kg)
If ball makes contact with the ground complete 5 burpees in the water then continue on from the point of the workout you stopped at.
-One ball, one load per pair.
-Partition reps in lunge and carry in the run however you like, the toss is completed together.
Post load and team time to comments.
WOD Friday 22/01/2016
A REMINDER THIS SATURDAY WE WILL BE HITTING UP KINGS BEACH FOR A WOD AT 6AM, HOPE TO SEE YOU ALL THERE 🙂
A) 15mins to find your 5RM:
Bench press
B) 21-15-9 reps for time of:
Handstand walk (m)
Dumbbell hang clean, 2x25kg (2x20kg)
Post loads and time to comments.
WOD Thursday 21/01/2016
Davis requests a clean and towel off for his chassis after the WOD
Split jerk
3-3-3-3-3-3-3
-From the racks.
Post start and heaviest successful loads to comments.
WOD Wednesday 20/01/2016
Wallace taking a shower after “Christine”
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
