The WOD's

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WOD: Tuesday

Push Jerk 30-20-10-5 reps.
*Each set is for load.
*Aim to increase load for each set.

Optional Aerobic Conditioning:
Run Loop

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WOD: Monday

“Barbara”
Five rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest 3 minutes between rounds.


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WOD: Saturday

In 25 minutes:
Run Loop (approx. 3km)
1RM Snatch
1RM Clean & Jerk
*You will have the remaining time after your run to have as many attempts as you like at the Snatch and Clean & Jerk.

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WOD: Friday

A. Deadlift 7 x 3
*Maintain weight across.
*Perform a full reset on each rep.
*Aim to increase from last time.

B. Five rounds for time of:
Walking Lunge 30m
Run 180m

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WOD: Thursday

For time:
50 Burpee Pull-ups (6 inch jump)
30 Turkish Get-ups 22.5/15kg
50 Burpee Pull-ups

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WOD: Wednesday

15 rounds for time of:
3 Deadlifts
2 Hang Power Cleans
3 Front Squats
2 Hang Power Cleans
3 Deadlifts
*60/40kg
*Each complex (13 reps) is to be completed unbroken. It is up to you how much you rest between complexes.

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WOD: Tuesday

Five supersets:
Shoulder Press 8-10 reps
Pull-ups
*Choose your own reps to maintain on the Pull-ups (ideally strict).
*Rest 2-3 min. between sets.

Optional:
Descending Ladder of Toes to Bar.
*Choose your own reps. Eg. 10-1.
*Aim for unbroken sets.


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WOD: Monday

AMRAP in 20 minutes:
200 Skip
20 Burpees (onto weight plate)
30 Overhead Lunges (alternating) 20/15kg

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WOD: Saturday

Five rounds, each for time:
Deadball Shuttle
10 Squat Cleans 70/45kg
Run 180m
*Rest as necessary between rounds.

Gretchel

WOD: Friday

A. Choose one of the following:
1. 5 Sets of Max Reps Pull-ups
2. EMOM x 10: Pull-ups/Bar Muscle-up
3. 30 Muscle-ups/100 Pull-ups for time.
*10 min. cut off for all options.

B. Aerobic conditioning
Complete either:
Run canal loop or
Row 3.5km

Please note: This can be completed for time or used as a recovery session.