The WOD's

WOD: Wednesday

WODs September 2, 2014

AMRAP in 30 minutes of:
Run 400m
Row 500m
Skip 200 reps.
*you may perform these in any order (to avoid waiting for a rower), so long as you complete all three elements per round.

WOD: Tuesday

WODs September 1, 2014

A. Bent Over Row 5 x 6-8 reps
*strictly 90 sec. rest

B. EMOM x 10:
20 sec. Pull-ups (any style)
rest 10 sec.
30 sec. Plank.

C. 5 x 3 Dragon Flags (see the video)
*start with bent knee negatives and work towards the full movement (if you can) over the five sets.

 

WOD: Monday

WODs August 31, 2014

EMOM x 10:
1 Strict Press, 1 Push Press, 1 Push Jerk
then…(using the same barbell)
Ascend as far as possible (until 18:00 min on the clock)
1 Hang Clean/2 Push-ups
2 Hang Clean/4 Push-ups
3 Hang Clean/6 Push-ups
etc. etc.
*use as close to your 1RM strict press as you expect to be able to repeat on the cycle.
*note that the hang clean must be received in the full squat and not ridden through for rx’d.

  

WOD: Saturday

WODs August 29, 2014

7.00am
Partner Helen
Three rounds for time of:
Run 400m (each)
42 KB swings 24/16kg
24 Pull-ups
*The run is performed as a relay.
*Once both partners have finished the run you may share the KB swings and pull-ups however you like but only one person can work at a time.

8.00am
For time:
50 Pistols (alternating legs)
40 Wall Ball (men 10kg to 11ft, ladies 8kg)
30 Toes to Bar
20 Overhead Squat 60/40kg
10 Muscle-ups


WOD: Friday

WODs August 28, 2014

For time:
20 Thrusters
20 Power Cleans
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 40kg barbell. Women will use 30kg. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 15 min cap.

WOD: Thursday

WODs August 27, 2014

EMOM x 7: 1 Clean (building)
rest until 10:00
EMOM x 7: 3 Front Squats (cleaned from ground)
rest until 20:00
EMOM x 7: 6 x Deadlift (re-grip each rep/no dumping)
*The aim here is to use the heaviest weight cleaned for the FS and DL.

WOD: Wednesday

WODs August 26, 2014

Complete 4 cycles of:
DB Shoulder Press 8-10 reps
rest 30 sec.
Superman Raises 10 reps (1 sec. pause at top)
rest 30 sec.
Max effort Chin-up (supinated grip)
rest 30 sec.
Max effort L-sit
rest 30 sec.
*partner up with a spotter to achieve at least 5 reps/round if you have less than 5 chin-ups.
*accumulate a minimum of 20 seconds in the L position per round if your max effort is less than 20 sec.

WOD: Tuesday

WODs August 25, 2014

Best of luck to Garr who has headed off to Europe for five weeks. Have fun.

10 rounds for total time:
Run 300m
10 Burpees
Rest 2 min.
*reduce the burpees by 1 rep per round.
*these should be all out efforts.



WOD: Monday

WODs August 24, 2014

Sorry for the late post – I wanted to get this video up of Renee hitting an 85kg Clean & Jerk PB. Well done!

Complete 10 rounds:
min 1. 10-15 UB Wall Ball Shots
min 2. 8-12 T2B (40 sec. cut off)
min 3. 5 Hang Power Cleans (heavy but UB)


WOD: Saturday

WODs August 22, 2014

7:00am
EMOM for 10 minutes:
3 Deadlift (you choose weight)
then immediately after the last set of DL
21-18-15-12-9-6-3 reps of:
Kettlebell Swings
Lateral Burpees (over DL bar)

8:00am
Complete as many rounds and reps as possible in 4 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps Overs 24/20″
20 Shoulder to Overhead 70/50kg
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then repeat for 6 minutes and then 8 minutes