WODs

WOD: Thursday

WODs August 27, 2014

EMOM x 7: 1 Clean (building)
rest until 10:00
EMOM x 7: 3 Front Squats (cleaned from ground)
rest until 20:00
EMOM x 7: 6 x Deadlift (re-grip each rep/no dumping)
*The aim here is to use the heaviest weight cleaned for the FS and DL.

WOD: Wednesday

WODs August 26, 2014

Complete 4 cycles of:
DB Shoulder Press 8-10 reps
rest 30 sec.
Superman Raises 10 reps (1 sec. pause at top)
rest 30 sec.
Max effort Chin-up (supinated grip)
rest 30 sec.
Max effort L-sit
rest 30 sec.
*partner up with a spotter to achieve at least 5 reps/round if you have less than 5 chin-ups.
*accumulate a minimum of 20 seconds in the L position per round if your max effort is less than 20 sec.

WOD: Tuesday

WODs August 25, 2014

Best of luck to Garr who has headed off to Europe for five weeks. Have fun.

10 rounds for total time:
Run 300m
10 Burpees
Rest 2 min.
*reduce the burpees by 1 rep per round.
*these should be all out efforts.



WOD: Monday

WODs August 24, 2014

Sorry for the late post – I wanted to get this video up of Renee hitting an 85kg Clean & Jerk PB. Well done!

Complete 10 rounds:
min 1. 10-15 UB Wall Ball Shots
min 2. 8-12 T2B (40 sec. cut off)
min 3. 5 Hang Power Cleans (heavy but UB)


WOD: Saturday

WODs August 22, 2014

7:00am
EMOM for 10 minutes:
3 Deadlift (you choose weight)
then immediately after the last set of DL
21-18-15-12-9-6-3 reps of:
Kettlebell Swings
Lateral Burpees (over DL bar)

8:00am
Complete as many rounds and reps as possible in 4 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps Overs 24/20″
20 Shoulder to Overhead 70/50kg
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then repeat for 6 minutes and then 8 minutes

WOD: Thursday

WODs August 20, 2014

*Please work out your weights before you come in to train to save time.

A. Snatch: 2 @ 60%, 2 @ 70 %, 2 @ 80%, 2 @ 85%, 2 @ 85%, 2 @ 80 %, 2 @ 70%
*rest 60-90 sec between sets.

B. Clean & Jerk + Clean: 2 x 1 @ 60%, 2 x 1 @ 70, 2 x 1 @ 80%, 2 x 1 @ 70%
*rest 90 sec. between sets.

C. Front Squat: 5 @ 50%, 3 @ 75%, 5 x 2 @ 85-90%

 

WOD: Wednesday

WODs August 19, 2014

AMRAP in 30 minutes of:
Run 800m
Bear Crawl 40m
1 min Double-unders
*score = rounds/total double-unders.

WOD: Tuesday

WODs August 18, 2014

A. Overhead Squat 7-7-7-7
*Slow descent with a 2 second pause in the bottom of each rep.
*Work to a heavy set of 7 if you have sound mobility/mechanics, otherwise hold the same weight across.

B. Three rounds for reps:
60 sec. Row (calories)
60 sec. Push-up
60 sec. Strict Pull-up
Rest

WOD: Monday

WODs August 17, 2014

*Please note that we are closed up until our lunch time session today while we restore the gym back into order after the competition – thank you for your flexibility.

A. Complete 4 rounds of:
Knees to Elbows (pick your own reps to maintain)
rest 30 sec.
8-10 Goodmornings
rest 30 sec.
UB Double-unders (you choose the reps)
rest 30 sec.
OH Weighted Lunges 20 reps
rest 30 sec.

B. Run 800m or row 1000m.