The WOD's

WOD: Wednesday

WODs September 8, 2015

A. EMOM x 9:
1. 20-40 Double-unders
2. 20 sec. hollow hold
3. 20 sec. handstand hold.

B. Five x three minutes rounds rounds:
10 x 20m Shuttle Run
15 Box Jumps 30/24″
Max effort Toes to Bar
*Rest 1 min. between rounds.

WOD: Tuesday

WODs September 7, 2015

A. Hang Clean + Front Squat
*10 minutes to build to a heavy set.

B. For time
For time:
25 Front Squat 40/30kg
25 Burpees (over barbell)
20 Front Squat 50/35kg
20 Burpees
15 Front Squat 60/40kg
15 Burpees
10 Front Squat 70/45kg
10 Burpees
5 Front Squat 80/5kg
5 Burpees
*Compare to last time (June 18th) – here.

WOD: Monday

WODs September 6, 2015

EMOM x 20:
1. 1 Shoulder Press, 3 Push Press, 5 Push Jerk
2. Pull-ups (5-10 reps)

WOD: Saturday

WODs September 4, 2015

*7.00am session only today.

For time:
20 Russian One Handed Kettlebell Swings 24/16kg
3 x 20m shuttle run
10 Burpees
3 x 20m shuttle run
18 Russian Kettlebell Swings 24/16kg
3 x 20m shuttle run
9 Burpees
3 x 20m shuttle run
etc. etc. until
2 Russian Kettlebell Swings 24/16kg
3 x 20m shuttle run
1 Burpee
3 x 20m shuttle run

WOD: Friday

WODs September 3, 2015

*Don’t forget Nikki’s Birthday party on Saturday night – everyone is welcome.  Details can be found in the gym.

A. Pause Front Squat + Front Squat
*Maintain the heaviest weight possible over 5 sets.

B. AMRAP in 10 min of:
30 Weighted Lunges 20/15kg
15 Knees to Elbows

WOD: Thursday

WODs September 2, 2015

Complete five cycles of:
30 sec. Handstand Hold
30-50 Double-unders (unbroken)
Roll to Candlestick 10 reps (see video)
60 sec. weighted plank
*Rest 30-60 sec. between exercises.

WOD: Wednesday

WODs September 1, 2015

“Daniel”
For time:
50 Pull-ups
400 metre run
21 Thruster 42.5/30kg
800 metre run
21 Thruster
400 metre run
50 Pull-ups

WOD: Tuesday

WODs August 31, 2015

“Gwen”
Clean & Jerk 15-12-9 reps
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Compare to last time – here.

WOD: Monday

WODs August 30, 2015

Five rounds for reps of:
1 min. Row (cal)
1 min. Rest
1 min. 10m shuttle run
1 min. Rest
1 min. Ball Slam
1 min. Rest

WOD: Saturday

WODs August 28, 2015

*7.00am session only today.

“Diane”
21-15-9 reps for time of:
Deadlift 100/70kg
Handstand Push-up
*Don’t be scared, a wide variety of scaling options will be provided!