chris

WOD: Friday

WODs March 9, 2017

A. Front Squat 5-5-5-5

B. Three rounds for time of:
30 Kettlebell Swings
30 Alternating Lunges (with KB)

WOD: Thursday

WODs March 8, 2017

For time:
Run 1200m
50 Burpees (6″ jump)
50 Toes to Kettlebell
50 Burpees
Run 1200m

WOD: Wednesday

WODs March 7, 2017

For time:
50 Calorie Row
50 Wall Ball 9/6kg
50 Power Snatch 35/25kg
50 Overhead Squats 35/25kg

WOD: Tuesday

WODs March 6, 2017

Once again well done and thank you for all of your efforts in this weeks Open workout. Another great week of team spirit and awesome efforts! Don’t forget to log your scores please.

A. In 12 minutes:
25 Push-ups
100 Double-unders
20 Push-ups
80 Double-unders
15 Push-ups
60 Double-unders
10 Push-ups
40 Double-unders
5 Push-ups
Max rep Double-unders
*Push-up: Feet elevated on 20kg plate.

B. Stretch/Mobility Circuit

WOD: Monday

WODs March 5, 2017

“17.2”
“17.2″ Rx’d
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

“17.2″ Scaled
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

WOD: Saturday

WODs March 3, 2017

*As per last week – compulsory brief/warm-up at 7:00am, heats after that. Please watch the demo video and read the rules/standards.

“17.2” Rx’d
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

“17.2” Scaled
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

WOD: Friday

WODs March 2, 2017

Five rounds, each for time:
Row 400m
15 Burpees (over the rower)
*Rest as necessary between rounds.

WOD: Thursday

WODs March 1, 2017

A. EMOM x 10:
1 Kipping Swing
1 Knees to Elbows
4 Toes to Bar
*This is a progression from last week. Only advance if you were able to complete last weeks format without modification.

B. Three rounds for time:
Run 200m
Farmers Carry 100m
*Choose your own weight.

WOD: Tuesday

WODs February 27, 2017

Thanks to everyone for an absolutely smooth start to the Open. It normally takes a few weeks to get into the groove but if this week was anything to go by, we’re in for a great time! Thanks to everyone for their efforts.
Please don’t forget to submit your score by the deadline. If you have any problems, please let us know if you think we can help.

A. Ascend as far as possible in 15 min:
3 C2B Pull-ups
3 Push-ups
100 Skip
6 C2B Pull-ups
6 Push-ups
100 Skip
*Continue to add 3 reps to the pull-ups and push-ups per round until time is up.

B. Stretch/mobility circuit.