The WOD's

WOD: Thursday

WODs August 5, 2015

With a continuously running clock:
0-5 min.
Row 1000m
5-10 min.
50 Burpees
10-15 min.
50 Ball Slams
15 min.-until you’re done…
25 Parallete Shoot Through

WOD: Wednesday

WODs August 4, 2015

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

B. EMOM x 14:
1. 8-12 Toes to Bar
2. 10m Shuttle Run (max reps in 30 sec.)

WOD: Tuesday

WODs August 3, 2015

AMRAP in 3 minutes:
10 Pull-ups
15 Overhead Squats 40/30kg
20 Box Jump Overs 24/20″
25 Push Jerk 40/30kg
30 Kettlebell Swings 24/16kg
35 Deadlift 40/30kg
40 Double-unders

Rest 3 minutes

AMRAP in 6 minutes:
10 Pull-ups
15 Overhead Squats 40/30kg
20 Box Jump Overs 24/20″
25 Push Jerk 40/30kg
30 Kettlebell Swings 24/16kg
35 Deadlift 40/30kg
40 Double-unders

Rest 3 minutes

For time:
10 Pull-ups
15 Overhead Squats 40/30kg
20 Box Jump Overs 24/20″
25 Push Jerk 40/30kg
30 Kettlebell Swings 24/16kg
35 Deadlift 40/30kg
40 Double-unders

WOD: Monday

WODs August 2, 2015

EMOM x 5:
1 x Clean and Jerk (70%-75%-80%-85%-90%)

*Rest 2 min.

EMOM x 5:
1 x Clean and Jerk (75%-80%-85%-90%-95%)

Rest 2 min.

EMOM x 5:
1 x Clean and Jerk (80%-85%-90%-95%-100%)

Rest 2 min.

EMOM x 5:
1 x Clean and Jerk (85%-90%-95%-100%-100%+)

WOD: Saturday

WODs July 31, 2015

7.00am
AMRAP in 20 minutes of:
Run 200m
Tyre Flip 1M/3F
30 Walking Lunge Steps

8.00am
A. 1RM Thruster

B. Triangle Couplet
15-10-6 reps for time of:
Thrusters
Bar muscle-ups
*Weight Guide: Check out the event Triangle Couplet and pick a weight that replicated the difficulty that the games athletes faced.  Otherwise, use about 60-70% of your 1RM Thruster.

WOD: Friday

WODs July 30, 2015

10 Rounds for time of:
3 Deadlift (60-70%)
6 Box Jump (M30-40″/F24-30″)
Run 100m
*rest 30 seconds after each round.

WOD: Thursday

WODs July 29, 2015

*Birthday Burpees paid!

A. EMOM x 10:
2 Push Press
*Build in weight across the sets.

B. Ascend as far as possible in 12 minutes:
5 Push-ups
10 Sit-ups
20 Double-unders
10 Push-ups
20 Sit-ups
40 Double-unders
15 Push-ups
30 Sit-ups
60 Double-unders
20 Push-ups
40 Sit-ups
80 Double-unders
etc. etc.

WOD: Wednesday

WODs July 28, 2015

*Check out our new Acromat flooring!

A. Pause Front Squat + Front Squat
*5-7 sets to work to a max for the day.

B. For load and reps:
1 min Snatch (medium load)
1 min Rest
1 min Snatch (med/heavy load)
1 min Rest
1 min Snatch (heavy load)
1 min Rest
1 min Snatch (med/heavy load)
1 min Rest
1 min Snatch (medium load)
*Guide to weight selection. The medium load should be a weight that allows you to do groups of touch and go reps but not so light that you can touch and go for the whole minute without breaking – example 10-15 reps. The medium/heavy load should be a weight that is too heavy for touch and go but should allow repetitive singles – example 6-10 reps. The heavy load should definitely be singles which require a definitive reset between lifts – example 3-5 reps.

WOD: Tuesday

WODs July 27, 2015

A. Four rounds:
4-6 Seated Barbell Shoulder Press
6-8 Bent Over Row
*Perform as a superset and maintain the same weight across the sets.

B. ARMAP in 5 minutes:
Burpee Box Jump Over 24/20″

WOD: Monday

WODs July 26, 2015

Three rounds for reps of:
1 min. Wall Ball 10/6kg
1 min. Hang Power Cleans 40/30kg
1 min. Ball Slams 12/9kg
1 min. Lunges 20/15kg
1 min. Row
1 min. Rest