The WOD's

WOD: Thursday

WODs August 20, 2014

*Please work out your weights before you come in to train to save time.

A. Snatch: 2 @ 60%, 2 @ 70 %, 2 @ 80%, 2 @ 85%, 2 @ 85%, 2 @ 80 %, 2 @ 70%
*rest 60-90 sec between sets.

B. Clean & Jerk + Clean: 2 x 1 @ 60%, 2 x 1 @ 70, 2 x 1 @ 80%, 2 x 1 @ 70%
*rest 90 sec. between sets.

C. Front Squat: 5 @ 50%, 3 @ 75%, 5 x 2 @ 85-90%

 

WOD: Wednesday

WODs August 19, 2014

AMRAP in 30 minutes of:
Run 800m
Bear Crawl 40m
1 min Double-unders
*score = rounds/total double-unders.

WOD: Tuesday

WODs August 18, 2014

A. Overhead Squat 7-7-7-7
*Slow descent with a 2 second pause in the bottom of each rep.
*Work to a heavy set of 7 if you have sound mobility/mechanics, otherwise hold the same weight across.

B. Three rounds for reps:
60 sec. Row (calories)
60 sec. Push-up
60 sec. Strict Pull-up
Rest

WOD: Monday

WODs August 17, 2014

*Please note that we are closed up until our lunch time session today while we restore the gym back into order after the competition – thank you for your flexibility.

A. Complete 4 rounds of:
Knees to Elbows (pick your own reps to maintain)
rest 30 sec.
8-10 Goodmornings
rest 30 sec.
UB Double-unders (you choose the reps)
rest 30 sec.
OH Weighted Lunges 20 reps
rest 30 sec.

B. Run 800m or row 1000m.

Saturday – Clash on the Coast!

WODs August 15, 2014

Come on down to the Buddina Primary School and check out the action of “Clash on the Coast”.

Workouts will start at about 9am and will go through to about 4pm.

Please note that there is no training at the gym today.

WOD: Friday

WODs August 14, 2014

Clash on the Coast Volunteers: We will be at the gym at 3.30pm to load up the gear and have access to the school from 4:30pm – thanks in advance for your help!

Today’s sessions will be open gym format.

Times are:
5-7am & 12-1pm

Feel free to turn up anytime in these time slots but plan to have your workout completed before the end of the session.

WOD: Thursday

WODs August 13, 2014

*Please note that there will be a schedule change due to Clash on the Coast this weekend. We will be closed after the 12.00pm session on Friday and will re-open for the 12.00pm session on Monday. Thanks.

Complete 6 cycles:
Min. 1: 5 Strict Toes to Bar (3 count up and down)
Min. 2: 15 Russian Swings
Min. 3: 10 Evil Wheels
Min. 4: 15 Box Jumps

   

WOD: Wedensday

WODs August 12, 2014

A. Work to a 3RM Thruster – from the ground (12 min).

B. EMOM for 15 minutes:
2 Thrusters @ 80% of part A.
4 Sit-ups
8 Lateral Jumps (over barbell)
*if you miss a round in the minute, finish the round and resume on the next minute.

WOD: Tuesday

WODs August 11, 2014

*Please note that there will be a schedule change due to Clash on the Coast this weekend.  We will be closed after the 12.00pm session on Friday and will re-open as of the 12.00pm session on Monday.  Thanks.

A. Pendlay Row – work to an 8 rep max. (20 min).
*Be sure to complete 4 heavy sets in the process.

B. AMRAP in 12 minutes:
Run 200m
X reps UB (Muscle-up, pull-up, ring row – you choose)
*you choose the reps and the movement but whatever you choose you must stick with.
*your score is your total reps of your pulling movement.