WODs

pt cartwright

WOD: Saturday

Final week of the partner series!

We’re at Point Cartwright for today’s workout. Please be ready to go at the top car park at 7:00am. It can get busy so please allow time to park at the bottom of the hill and still be on time.

We look forward to seeing you there.

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WOD: Friday

A. Overhead Walking Lunge:
5 x 20m efforts
*Increment the weight on each round.

B. 150 KB Swings for time.

#Heads up: Saturday’s partner WOD will be at Point Cartwright. We will meet at 7am in the top carpark.

WOD: Thursday

WOD: Thursday

*Check out the attached video! 34 second 200′s for 42km!!!

30-20-10-5 rep sets of:
Bench Press
*Each set is scored by load.
*Rest as necessary between sets.
*Do not repeat failed sets.

Optional Finisher:
Tabata Row
*20 on/10 off x 8 rounds – scored by total metres.

WOD: Wednesday

WOD: Wednesday

For time:
20 Cleans 60/40kg
16 Cleans 70/47.5kg
12 Cleans 80/55kg
8 Cleans 90/62.5kg
4 Cleans 100/70kg
*One barbell – weight changes are part of the workout.

jack

WOD: Tuesday

EMOM x 30 min:
0-1: Max UB Pull-ups
1-2: Run 200m
2-3: 12 Burpees
3-4: Run 200m
4-5: 12 Burpees
*This cycle repeats for 30 minutes.
*Your score (assuming completion of each component) is total Pull-ups.
*Advanced athletes should consider C2B pull-ups.

marie

WOD: Monday

Five rounds for load:
2 Shoulder Press
4 Push Press
6 Push Jerk
*Rest as necessary between rounds.
*Aim to increment weight on each round.

Optional Finisher:
Run Big Loop
*Grab a partner and get some additional aerobic conditioning!

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WOD: Saturday

Partner Series Week 2 of 3

For time:
Run Loop/30 DB Thrusters 15/10kg
Run Loop/50 Deadlift 60/40kg
Run Loop/50 Push Jerk 40/30kg
Run Loop/30 DB Thrusters 15/10kg
*One partner runs while the other performs the reps. Then swap.

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WOD: Friday

EMOM x 20:
1. 1 Power Snatch + 2 Snatch Balance + 3 Overhead Squats
2. Toes to Bar
*Maintain load and reps across.

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WOD: Thursday

For time:
Run 1600m
Rest 3 min.
Run 1200m
Rest 2 min.
Run 800m
Rest 1 min.
Run 400m.
*This is a reverse of our previous interval running workout. It will be interesting to compare which format results in the best overall time.
*We have a wet weather option!

Grant

WOD: Wednesday

Five rounds for time of:
30 Wall Ball 9/6kg
30 Box Jump Overs 24/20″