The WOD's

WOD: Saturday

WOD: Saturday

7:00am
In 30 minutes:
Run the big loop…
in the remaining time,
Perform as many rounds of Cindy as possible.

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WOD: Friday

*Well done to Tom who (along with his team) came second at the world out-rigging championship in the under 19 men’s division!

A. Snatch Balance – Spend 15 minutes working technique/building weight.

B. Three rounds for time of:
15 Hang Power Clean 60/40kg
15 Burpees

Flyer

WOD: Thursday

A. Front Squat 3 x 10
*These sets are not intended to be maximal – you may stay at the same weight or climb. Most importantly, perform them with a steady tempo and focus on your breathing and form.

B. Death by 10m
*With a continuously running clock, perform 1 rep in the 1st min. 2 reps in the 2nd min. 3 reps in the 3rd min. etc. Advanced athletes may consider starting further up the ladder than 1.

WOD: Wednesday

WOD: Wednesday

“Nicole”
AMRAP in 20 minutes of:
Run 400 metres
Max rep Pull-ups

Flyer

WOD: Tuesday

A. Bench Press 8-8-8-8
*Take 2 warm-up sets to feel out your starting weight and build from there.

B. Ascend as far as possible in 10 minutes:
1 Parallette Shoot Through
25 Double-unders
*Increment the PST by 1 rep each round.

Flyer

WOD: Monday

A. Snatch – work up to a heavy single.

B.For time:
10 Snatch 60/35kg
8 Snatch 65/40kg
6 Snatch 70/45kg
4 Snatch 75/50kg
2 Snatch 80/55kg
*For added challenge, work to the timings of 2016 Regional event 1.

WOD: Saturday

WOD: Saturday

“Pyramid Double Helen”
For Time:
Run 1200m
63 KB Swings 24/16kg
36 Pull Ups
Run 800m
42 KB Swings
24 Pull Ups
Run 400m
21 KB Swings
12 Pull Ups
*If this looks daunting you can take the pairs option where both team mates will run but the rest of the work is shared.

Flyer

WOD: Friday

A. Work to a heavy power clean.

B. 15-10-5-10-15 reps for load of:
Touch and Go Power Clean.

 

Flyer

WOD: Thursday

A. 15 min complete:
100 Toes to Bar
300 Double-unders
*Accumulate as much time in the L-sit in any remaining time.
*Your score is your L-sit total.

B. Stretch/mobility circuit.

Flyer

WOD: Wednesday

*The fourth workout for Clash on Coast has been posted. We’ll be releasing a standards video in the coming days.

A. Back Squat 5-5-5-5-5

B. Karen
150 Wall Ball For time.
10/6kg.