The WOD's

WOD: Tuesday

WODs April 13, 2015

A. Back Squat
3 x 5 @ 80%
*max reps in set 3.

B. Shoulder Press
3 x 5 @ 80%
*max reps in set 3.

C. EMOM x 6:
1. Max Strict Pull-ups/C2B
2. Max Push-ups/Dips

WOD: Monday

WODs April 12, 2015

A. 1 Drop Snatch + 3 Snatch Balance + 5 Overhead Squats
*Work technique or build over the course of your sets depending on your experience with these movements.

B. Five rounds for time of:
10 Overhead Squats
10 Burpees (over the bar)
*Use your max weight achieved in Part A for load.

WOD: Saturday

WODs April 10, 2015

7.00am
A. EMOM x 10:
1 Kipping Swing
1 Knees to Elbows
1 Toes to Bar

B. EMOM x 6
1. Max reps pull-ups
2. Max reps push-ups

C. Death by 20m

8.00am
A. Push Press
3-3-3-3-3-3-3

B. Pause Front Squat (3 sec. pause) + Front Squat
*Build to a max.

C. EMOM x 6:
1. Max reps strict C2B pull-ups
2. Max reps dips

D. Death by 20m

WOD: Friday

WODs April 9, 2015

A. Deadlift
5 x 70%
5 x 75%
5 x 80%

B. Partner Workout
7 Rounds for time of:
Run 200m
20 Kettlebell Swings
*One KB per team.
*A round is complete when both partners have run and swung the KB.
*The KB cannot be put down at any stage during the workout.

WOD: Thursday

WODs April 8, 2015

Complete four cycles:
Bent Over Row 8 reps
Strict Toes to Bar
20 Superman Raises
Push-ups

 

WOD: Wednesday

WODs April 7, 2015

A. Push Jerk 3-3-3-3-3

B. Run or Row 20 min for distance.

 


WOD: Tuesday

WODs April 6, 2015

We hope you all had a great Easter long weekend.

A. Back Squat
3 x 5 @ 80%
*Perform max reps in the 3rd set.

B. Shoulder Press
3 x 5 @ 80%
*Perform max reps in the 3rd set.

C. Three rounds:
1 min. strict pull-ups
1 min. rest

Gym Closed – Easter Long Weekend

News, WODs April 2, 2015

*Please note that the gym is closed Friday, Saturday, Sunday and Monday for the Easter Long Weekend.  Have a restful time with family and friends and get ready to get back into the full swing of things next week!

WOD: Thursday

WODs April 1, 2015

AMRAP in 5 min:
Row 500m
12 Burpee Box Jump Over 24/20″
Max reps UB Kettlebell Swing 24/16kg
*Rest 5 min between rounds.

WOD: Wednesday

WODs March 31, 2015

*Please do your best to make it in for today’s workout as these results will be used for an upcoming strength cycle.

A. Back Squat 1RM

B. Shoulder Press 1RM