The WOD's

WOD: Monday

WODs February 19, 2017

Ascend as far as possible in 18 min:
30 Cleans 40/30kg
100 Double-unders
30 Cleans 60/42.5kg
100 Double-unders
30 Cleans 80/55kg
100 Double-unders
Max rep Cleans 100/67.5kg

WOD: Saturday

WODs February 17, 2017

7:00am
Today’s workout will involve a ladder of Dumbbell Clusters (Squat Clean, Thruster). The format will depend on how many of you turn up.

 

WOD: Friday

WODs February 16, 2017

For total time:
Run 1600m
Rest 4 min.
Run 1200m
Rest 3 min.
Run 800m
Rest 2 min.
Run 400m
*Cherry picker alert: This type of workout is a rarity so we would love to see good attendance whether you consider yourself a gifted runner or not.

WOD: Thursday

WODs February 15, 2017

20-15-10-5 rep sets for load of:
Touch & Go Power Clean
*Rest as necessary between sets.

WOD: Wednesday

WODs February 14, 2017

EMOM x 20 min.
1. 20 KB Swings 24/16kg
2. 14 x 10m Shuttle
3. 20 Ball Slam 12/9kg
4. 14 x 10m Shuttle
5. Rest

WOD: Tuesday

WODs February 13, 2017

A. Five sets for max reps: Strict Pull-up
*Rest 2 min. between sets.

B. For time:
50 Squats
25 Burpees
40 Squats
20 Burpees
30 Squats
15 Burpees
20 Squats
10 Burpees
10 Squats
5 Burpees



 

WOD: Monday

WODs February 12, 2017

For time:
30 Front Squat 60/40kg
Run 600m
30 Hang Power Clean 60/40kg
Run 600m
30 Push Jerk 60/40kg
Run 600m

WOD: Friday

WODs February 9, 2017

Ascend as far as possible in 16 min:
40 Burpees (jump & touch 6″)
30 Deadlift 60/40kg
30 Burpees
30 Deadlift 80/55kg
20 Burpees
30 Deadlift 100/70kg
10 Burpees
Max Deadlift 120/85kg

WOD: Thursday

WODs February 8, 2017

For time:
50 Wall Ball 9/6kg
25 Toes to Bar
40 Wall Ball
20 Toes to Bar
30 Wall Ball
15 Toes to Bar
20 Wall Ball
10 Toes to Bar
10 Wall Ball
5 Toes to Bar