WOD Friday 08/01/2016
Three rounds for time of:
10 Power cleans, 70kg (50kg)
40 Kettlebell swings, 24kg (16kg)
70 Double unders
-22min cap.
Post load and time to comments.
WOD Thursday 07/01/2015
Snatch balance
10-5-3-1-1-1-3-5-10
-Nominate your lifts before you start.
-A maximum of two attempts at an unsuccessful lift.
Post loads for all nine sets to comments.
WOD Wednesday 06/01/2016
“Fran”
21-15-9 reps for time of:
Thrusters, 42.5kg (30kg)
Pull-ups
12min cap.
Post load and time to comments.
WOD Tuesday 05/01/2015
WELCOME BACK EVERYONE!!
A) 15mins to find your 1RM:
Strict press
-From the deck.
B) In teams of two complete the following,
100-80-60-40-20 reps for time of:
Alternating dumbbell snatch, 25kg (20kg)
Sit-ups
Alternating walking lunge steps
Run 200m together
Post loads and team time to comments.
WOD Thursday 31/12/2015
A REMINDER ONLY THE ONE SESSION AT 7.30AM TODAY. HAVE A HAPPY AND SAFE NEW YEARS CELEBRATION EVERYONE!!
A) 3 Max time/rep efforts of the following:
L-sit
Strict handstand push-up
Strict pull-up
-Ideally use rings for l-sit option.
-20mins to complete your efforts.
B) For time:
75 Handstand push-ups
Post each effort and time to comments.
WOD Wednesday 30/12/2015
In pairs complete the following,
Five rounds for time of:
50 Burpees
50 Kettlebell swings, 24kg (16kg)
50 Wallball shots, 10kg (6kg)
-Only one athlete working at one time.
-Partition reps however you like between team members.
Post loads and team time to comments.
WOD Tuesday 29/12/2015
A) 15mins to find your 4RM:
Clean and jerk
-Reps are not touch and go
B) Amrap in 12mins of:
3 Power snatch
6 Clean and jerk
9 Hand release push-ups
54 Double unders
-One bar, one load.
Post loads and reps completed to comments.
