The WOD's

WOD: Wednesday

WODs August 16, 2016

EMOM x 30 min:
1. Max Shuttle 10m
2. Max Strict Toes to Bar
3. Rest

WOD: Tuesday

WODs August 15, 2016

Five rounds for time of:
75 Double-unders
30 Medicine Ball Cleans 9/6kg
60 Sec. Flexed Arm Hang

WOD: Monday

WODs August 14, 2016

Push Jerk 30-20-10-5 reps.
*Each set is for load.
*Rest as necessary between sets.

WOD: Saturday

WODs August 12, 2016

*Good luck to Renee and Nat who are competing in Olympic Weightlifting today.

7:00am
Partner Workout
AMRAP in 30 minutes:
10 Pull-ups
20 Toes to Kettlebell
30m Walking Lunge
*One partner will start on the AMRAP and the other on a 400m run. Upon completion of the run, the partners will swap roles continuing to accumulate rounds for a single AMRAP score.

WOD: Friday

WODs August 11, 2016

A. Overhead Squat 5-5-5-5-5
*Pause for 5 sec. in the bottom of the 1st and 5th rep.

B. 40-30-20-10 reps for time of:
Wall Ball 9/6kg
*Sets must be unbroken.

WOD: Thursday

WODs August 10, 2016

Five, 3 minute rounds:
15 x 10m Shuttle Run
Broad Jump 2 x 10m
Max rep Burpees (over parallettes)
*Rest 1 min. between rounds.
*You have an allocated number of 8/10 jumps per broad jump effort. Each jump beyond your allocation will result in a 5 burpee penalty (these do not count to your total) which is to be paid upon completion of the broad jumps.

WOD: Wednesday

WODs August 9, 2016

EMOM x 20:
1 Power Clean + 2 Front Squat + 1 Jerk
*Take a rest round after each 4 rounds.
*Weight can be maintained or climbing during rounds.

Optional Finisher:
Tabata Row

WOD: Tuesday

WODs August 8, 2016

A. Three rounds:
Pendlay Row 8-10 reps.
Max UB Toes to Bar
*Perform as a superset.

B. Death by Gymnastics Pull.

WOD: Monday

WODs August 7, 2016

Five rounds for time of:
7 Thrusters 60/40kg
7 Hand Release Push-ups
7 Power Cleans 60/40kg
7 Hand Release Push-ups
7 Overhead Squats 60/40kg
7 Hand Release Push-ups