WODs

Saturday – Clash on the Coast!

WODs August 15, 2014

Come on down to the Buddina Primary School and check out the action of “Clash on the Coast”.

Workouts will start at about 9am and will go through to about 4pm.

Please note that there is no training at the gym today.

WOD: Friday

WODs August 14, 2014

Clash on the Coast Volunteers: We will be at the gym at 3.30pm to load up the gear and have access to the school from 4:30pm – thanks in advance for your help!

Today’s sessions will be open gym format.

Times are:
5-7am & 12-1pm

Feel free to turn up anytime in these time slots but plan to have your workout completed before the end of the session.

WOD: Thursday

WODs August 13, 2014

*Please note that there will be a schedule change due to Clash on the Coast this weekend. We will be closed after the 12.00pm session on Friday and will re-open for the 12.00pm session on Monday. Thanks.

Complete 6 cycles:
Min. 1: 5 Strict Toes to Bar (3 count up and down)
Min. 2: 15 Russian Swings
Min. 3: 10 Evil Wheels
Min. 4: 15 Box Jumps

   

WOD: Wedensday

WODs August 12, 2014

A. Work to a 3RM Thruster – from the ground (12 min).

B. EMOM for 15 minutes:
2 Thrusters @ 80% of part A.
4 Sit-ups
8 Lateral Jumps (over barbell)
*if you miss a round in the minute, finish the round and resume on the next minute.

WOD: Tuesday

WODs August 11, 2014

*Please note that there will be a schedule change due to Clash on the Coast this weekend.  We will be closed after the 12.00pm session on Friday and will re-open as of the 12.00pm session on Monday.  Thanks.

A. Pendlay Row – work to an 8 rep max. (20 min).
*Be sure to complete 4 heavy sets in the process.

B. AMRAP in 12 minutes:
Run 200m
X reps UB (Muscle-up, pull-up, ring row – you choose)
*you choose the reps and the movement but whatever you choose you must stick with.
*your score is your total reps of your pulling movement.

WOD: Monday

WODs August 10, 2014

For time:
20 Overhead Squats 50/35kg
30 KB Swings 24/16kg
40 Wall Ball 10/6kg
50 Double-unders
50 Burpees
50 Double-unders
40 Wall Ball
30 KB Swings
20 Overhead Squats
*25 min cut off.

WOD: Saturday

WODs August 8, 2014

7.00am
Pick a Benchmark WOD.

8.00am
“Kinney”
Run 1600 meters
15 Muscle-Ups
15 Deadlifts 100/70kg
Run 1200 meters
10 Muscle-Ups
10 Deadlifts
Run 800 meters
5 Muscle-Ups
5 Deadlifts

WOD: Friday

WODs August 7, 2014

*Please check out our gym rules post if you haven’t already read it – here.

Four cycles of:
DB Bench Press 8-10 reps.
Rest 60 sec.
KB Swings 15-20 reps.
Rest 60 sec.
10 Evil Wheels
Rest 60 sec.
20 ABMAT Sit-ups
Rest 60 sec.

WOD: Thursday

WODs August 6, 2014

1. Run 200m
Max reps OHS 40/30kg

2. Run 200m
Max reps Ring Dips

3. Run 200m
Max reps Deadlift 40/30kg

4. Run 200m
Max reps T2B

5. Run 200m
Max reps Push Jerk 40/30kg

6. Run 200m
Max reps Air Squat

7. Run 200m
Max reps Hang Power Clean 40/30kg

8. Run 200m
Burpee
*each work round is 90 seconds, followed by 90 seconds rest.
*your score is the total of the max rep efforts. You must get at least 1 rep of each to get rx’d.

WOD: Wednesday

WODs August 5, 2014

A. Work to a 1RM Turkish Get-up (DB or KB) 10 min.

B. Death by Strict Pull-up

C. 5 x max effort L-Sit
*rest 60 seconds.