The WOD's

WOD: Saturday

WODs July 4, 2014

7.00am – Pick a benchmark workout from the following list:
Fran
Jackie
Helen
Karen

8.00am
0.00-10.00
21-15-9 reps of:
Front Squat 80/50kg
10.00-17.00
EMOM – 7 Burpee Box Jump Overs 30/24″
20.00…
30-20-10
Row (Cal.)
Wall Ball 10/6kg

WOD: Friday

WODs July 3, 2014

A. Work to a heavy Snatch Balance
*Novices or athletes with mobility issues will work overhead squats.

B. 10-9-8-7-6-5-4-3-2-1 reps for time of:
Snatch Balance 40/30kg
Toes to Bar

WOD: Thursday

WODs July 2, 2014

*Sorry for the late post. I wanted to upload this video (click the picture) of Madi hitting a 72.5kg jerk (@ 56kg BW). That’s a 10kg improvement in 5 weeks with loads left in the tank. Well done.

A. Five rounds:
8 DB Shoulder Press
Row 200m
*Perform the Row as a superset to the Press.
*Rows should be fast but not all out efforts.
*Rest 90 seconds after the row.
*Aim to maintain weight across.

B. Max reps MU’s (ring or bar, strict or kip), Pull-ups (C2B, strict or kip, supine row etc.) in 5 min.
*Pick a movement that is relative to your abilities, your goals and the time frame.

WOD: Wednesday

WODs July 1, 2014

A. EMOM 10-9-8-7-6-5-4-3-2-1:
Deadlift (choose own weight)
*Aim to go UB.

B. 100 KB Swings for time.
*Perform 10 Goblet Squats with the KB at the start of each minute.
*10 minute cut off.

WOD: Tuesday

WODs June 30, 2014

For time:
Run 200m
20 Burpee Pull-ups
50 Double-unders
Run 400m
30 Burpee Box Jump Overs 24/20″
100 Double-unders
Run 800m
40m Burpee Broad Jumps
150 Double-unders
*Accumulate 60 seconds in L-sit before you start the first run.

WOD: Monday

WODs June 29, 2014

A. EMOM for 15 rounds:
1 Clean Pull
1 Hang Power Clean
2 Front Squat
1 Jerk
*Same weight across.

B. Max reps Wall Ball in 5 min.

WOD: Friday

WODs June 26, 2014

A. EMOM for 10 rounds:
Turkish Get-up (right and left side).
*Same weight across.

B. 3 x 500m row.
* All out efforts.
* Rest as necessary between.

Happy birthday burpees to Tess.

WOD: Thursday

WODs June 25, 2014

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
*Cherry picker alert – scaled options of this workout will be provided!!!

Picture: Kenya, Chantal & Andrew’s baby girl. Congratulations from us all!

WOD: Wednesday

WODs June 24, 2014

*A big congratulations to Andrew and Chantal who welcomed their baby girl (Kenya) into the world yesterday!  Photos to come.

Snatch 101 – if you don’t know how to snatch, come in and learn, and if you do know how to snatch, come in and get better at it.