WOD: Tuesday WODs December 10, 2018 A. Overhead Squat 3-3-3-3-3 *Pause for 3 sec. below parallel in the first rep. B. Four x 2 min. rounds: 10 DB Snatch 22.5/15kg Run 200m Max DB Snatch *Rest 1 min. between rounds.
WOD: Monday WODs December 9, 2018 Five sets of: Bench Press 8-10 reps Landmine Rows 8-10 reps *Perform as a superset. Optional: Run or Row 3km
WOD: Saturday WODs December 7, 2018 *Christmas Party Tonight! – We hope you can make it. “Helen” Three rounds for time of: Run 400m 21 Kettlebell Swings 24/16kg 12 Pull-ups
WOD: Friday WODs December 6, 2018 A. Front Squat 5-5-5-5-5 B. 21-18-15-12-9-6-3 reps for time of: Push-ups *Walking Lunge 20m after each set of push-ups. *May be scaled up to HSPU.
WOD: Thursday WODs December 5, 2018 “Gwen” 15-12-9 reps for load of: Unbroken Clean & Jerk *Maintain load across. *Rest as necessary between rounds. *Any style of Clean & Jerk.
WOD: Wednesday WODs December 4, 2018 A. Weighted Pull-up 3-3-3-3-3-3-3-3-3-3 B. 30-20-10 reps for time of: Burpees (onto 20kg plate) Shuttle Run
WOD: Tuesday WODs December 3, 2018 Please note: 9:15am and 12:00pm sessions today. EMOM x 30 min. 1. Row 20/16 cal. 2. Rest 3. 15 Toes to Bar 4. Rest 5. Max Deadball Over the Shoulder 45/30kg 6. Rest Photo: Tim really enjoyed the workout yesterday.
WOD: Monday WODs December 2, 2018 Seven rounds for time of: 15 DB Deadlifts 12 DB Reverse Lunges 9 DB Push Jerk *22.5/15kg *Each round is to be performed unbroken.
WOD: Saturday WODs November 30, 2018 For time: 150 Overhead Squats 20/15kg 75/60 Hand Release Push-ups 25 Bar Muscle-ups *You may partition the reps however you like. *Advanced athletes should NOT partition the reps! *Various scaling will be provided.
