WODs
WOD: Friday
A. Deadlift 3-3-3-3-3-3-3
B. Farmers Carry 400m
*50 Squats each time you break.
*You choose the weight and implement.
WOD: Thursday
WOD: Wednesday
*Please note that Circuit Class resumes today.
With a 10 minute time cap:
Run 800m
50 Burpees
Max reps Strict Pull-ups
Rest 3 min.
With a 10 minute time cap:
Run 800m
50 Burpees
Max reps Dips
WOD: Tuesday
Happy New Year
Rest day today!
We’re back from our holiday so we’ll be running an open gym tomorrow (Monday 2nd) 3:00-4:30pm. Come on in and blow out some cobwebs before we get back into the full swing on things on Tuesday.
WOD: Saturday
5 rounds for time of:
Run 400m
20m bearcrawl
20m walking lunge (grab a weight if available).
# use a weight to increase the diffuctly of the lunges (20kg/15kg). Go overhead if flexiblity allows.
Enjoy your last day of 2016. Wishing you all a fabulous and safe New Year. We are looking forward to seeing you back in 2017.
WOD: Friday
Tabata intervals x 8:
Burpee
Rest 1 min.
Double-unders
Rest 1 min.
Burpee
*A Tabata interval is 20 sec of work followed by 10 sec of rest.
WOD: Thursday
3 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest 3 min. between rounds.
*If you don’t have a pull-up bar, try to find somewhere to do either supine rows or ring rows. Alternatively, perform a 60 sec. flexed arm hang instead of the pull-ups. Otherwise, ditch the pull-ups altogether and add some more reps to the other exercises.
WOD: Wednesday
2 x 10 min Run.
*Grab a stop watch and run out at an honest pace for 10 min. Rest 2 min. then run home as quickly as possible. The goal is to get home in much less than the 10 min. it took to get out.