WODs

BEACH WOD SATURDAY

A very happy birthday to Barb and a very special birthday (60th) to Deb.

What better way to celebrate a 60th then with a BEACH WOD.
Time: 7am.
Where: Meet at Minkara Park (refer map below).
This is the street running adjacent to BFresh.

Check out the MAP




WOD: Friday

In 14 minutes:
Run 560m
18 Push Jerk 40/30kg
15 Burpees (Plate facing)
15 Push Jerk 50/35kg
15 Burpees (Plate facing)
12 Push Jerk 60/40kg
15 Burpees (Plate facing)
Max Push Jerk 70/45kg

Score = total reps completed
Plate facing burpees- must come to extension on top of the plate.

WOD: Thursday

Five supersets of:
Dumbbell Bench Press 12-15 reps *
Ring Row (aim 10-15 reps)*
Rest between rounds.

*Bench Press: Work towards 15reps on first round and maintain weight.
*Ring Rows: Select a range allowing for 15 reps on the first round, then maintain standard.

Score: Weight & reps for each movement.

Photo: Tiara. This lady has been ramping up her training and the results are showing it. Great efforts Tiara!!!

WOD: Wednesday

A. Back Squats (3-3-3) (Cycle 4, Week 2)
1RM + 15kg
70% x 3
80% x 3
90% x 3+

B. Partner workout
For time:
10-15-20-25-20-15-10 reps of:
Dumbbell Thrusters

*Each member completes 10 Thrusters, then 15 thrusters, etc.
* Choose a weight that allows for mostly unbroken efforts.

WOD: Tuesday

Ten rounds for load and time:
Run 180m
5 Hang Power Cleans (*Choose your own load)

*Go as heavy as you can for five linked reps and maintain across all rounds.
*20 minute time cap (strict).
*Load is the priority/time will split athletes using the same load.



WOD: Monday

EMOM x 28 minutes:
Min 1. ‘X’ Gymnastic Pull *
Min 2. ‘X’ Deadball over shoulder *
Min 3. 20/16cal Row
Min 4. Rest

* DBOS – Choose your weight and reps (approx. 40 seconds of work on first round) Maintain repetitions across all rounds.
* Choose a repeatable pull movement (strict, kip, C2B, Muscle-ups) and maintain repetitions across all rounds.

Photo: A shout out to Chrissie who has been working so hard on improving her Squats. So great to see everything coming together. Awesome work Chrissie!!

WOD: Saturday

Two rounds for time:
30 Overhead Lunge (15 per side) 1 x 22.5/15kg
Run 360m
30 Goblet Squats 1 x 22.5/15kg
Run 360m
30 Push Press (15 per side) 1 x 22.5/15kg
Run 360m

30 minute time cap.

Photo: Chloe. Thanks to Ben Watson for the photo.

WOD: Friday

Three minute AMRAP of:
2 Bar Muscle-ups
4 Strict Handstand Push-ups
6 Dumbbell Snatch *

Complete for 5 cycles.
Rest 1 minute between cycles.

*Choose your own weight for DB Snatch
Scoring: Continue count through out. Ie. 3 rounds + 2 HSPU, rest 1 minute. Commence next cycle with 2 HSPU, 6 DB Snatch.

Record total repetitions completed- (12 reps per round)

WOD: Thursday

Pick one passion or poison from the list below.
For time:
2.5km Ski Erg, or
5km Run, or
5km Row, or
10km Bike

*Note: Athletes with injuries will have first option.


WOD: Wednesday

A. Back Squat (5-5-5) (Cycle 4, week 1)*
Calculate % below off 90% of 1RM + 15kg 
65% x 5
75% x 5
85% x 5+

B. AMRAP in 10 minutes of
10 Pistols
10 Chest to bar Pull-ups
30 Double-unders

*Suitable scaling will be available as always.

Photo: It sure is getting hot so be sure to stay hydrated. Try these home made electrolytes