The WOD's

WOD: Friday

Have you signed up for the Open yet?

A. EMOM for 10 minutes:
3 Pendlay Row (choose your own weight)
Push-up (choose your own reps)

B. EMOM for 10 minutes:
3 Shoulder Press (choose your own weight)
Strict Pull-up (choose your own reps)

Tips: EMOM is a tight cycle and we frequently see people heavily overestimate their abilities when it comes to this format. The loads for the Pendlay Row and Shoulder Press should not be maximal – the aim is to pick a challenging load that you can repeat for all 10 rounds (that’s 30 reps). As for the reps on the push-up/pull-up, my advice is not to work much further than 30 seconds into each minute otherwise it’s likely that you will be chasing your tail in the latter rounds. Good luck.

WOD: Thursday

A. Power Snatch + Overhead Squat 1+3
*15 min. to find a max.

B. Ascend as far as possible in 7 minutes:
1 Overhead Squat 60/40kg
3 Toes to Bar
2 Overhead Squat 60/40kg
6 Toes to Bar
3 Overhead Squat 60/40kg
9 Toes to Bar
4 Overhead Squat 60/40kg
12 Toes to Bar
*Standing up a full snatch counts as the first overhead squat.

Tips: Try to maintain unbroken OH squats for as long as possible throughout this workout. The time and effort required to get the bar back overhead in addition to the inevitable lengthy rest break make it too costly to dump unless you absolutely have to. Having said that, once you get to the larger sets (where you know you will have to break) pick a strategic break point (past the halfway point is always good) to dump the bar rather than working to absolute failure.
Conversely, don’t be afraid to break up the toes to bar anyhow you see fit. T2B are a taxing movement from a cardio perspective and it’s easy to get tricked into thinking big unbroken sets are the only way to get a good score. Breaking up larger sets into smaller portions with short and measured rest breaks can ward off working to failure for an extra few rounds. Enjoy.

WOD: Wednesday

Five rounds for reps of:
30 seconds Box Jumps 24/20″
30 seconds rest.
30 seconds Hang Power Cleans 50/35kg
30 seconds rest.
30 seconds Double-unders
30 seconds rest.

Post total reps to comments.

WOD: Tuesday

A. Choose from one of the following:
1. 30 Muscle-ups for time (10 min cut off).
2. 30 Muscle-ups for sets (10 min cut off).
3. EMOM for 10 min – Muscle-ups or Pull-ups (choose own movement and reps).
4. 5 x sets assisted reps (on 2 min cycle).
*choose the option that is most appropriate to your current level of ability and goals.

B. Four rounds:
1 min. Burpees (jump to 6″ target)
1 min. Rest.

For those of you going for 30 muscle ups for time – don’t cook yourself in the first set. If you pull off the rings a couple of reps before failure your recovery time will be much quicker and your subsequent sets will be bigger. Also don’t forget false grip. While the no false grip kipping MU might feel fast, it’s a bloody big movement that takes a lot of energy and coordination which can be hard to string together when you’re near your redline. The false grip MU allows you to rely more on upper body strength rather than having to swing your entire body through orbit to get it over the rings.
Try starting out with a large first set that is still a few reps below your failure point and then hesitate to have a good rest (15-30 seconds) before you get back up for your second set. Once you get past 20, feel it out from there and don’t be afraid to revert back to one rep at a time in false grip.

WOD: Monday

Seven rounds for load and time:
Run 200m
3 Front Squats (taken from ground)
9 Push-ups
*The order of priority for this workout is load, then time. Time is simply used to differentiate people who used the same load.
*Feel free to sub in a more challenging movement (eg. ring dip, hspu) if 9 push-ups is no challenge.
*You may perform a full clean into the first rep – standing this rep up will count as your first front squat.
*21 min. cut off.

I would put this workout into the heavy conditioning category meaning that we want you to go heavy enough to elicit a strengthening effect however not so heavy that you need to rest significantly (less than 20 seconds is good) before performing the clean. Let your clean be the guide for weight for the front squat as you “should” be able to squat the load you can clean quite easily. If you really want to get specific, a couple of failed cleans throughout the workout is acceptable but certainly don’t pick a weight that you have doubts about from the start.

WOD: Friday

Please check out our post on C2B Pull-ups – here.

A. Work to a heavy Power Clean + Push Jerk (1+2) 12 min.

B. Alternating exercises on the minute for 5 rounds:
– 9 Deadlifts @ heaviest load from Part A.
– Chest to Bar Pull-ups (choose your own reps)

Post load and C2B reps to comments.

WOD: Thursday

Please read my post on Field Work (in the slider bar) in relation to today’s workout.

Pick up a heavy, obscure object (sandbag, weight plate, kettlebell(s), weight vest, dumbbell, another person) and hike around the back loop (1.2km).

The object that you choose should be too heavy/awkward to run with and it should be a hard slog to get around the course (think 20-30 minutes).

You may do this in pairs or as an individual. If done correctly, you should want to quit at some point (which of course you will overcome) and it is not for time. It is simply an experience that with the right attitude, you will get a lot out of.


WOD: Wednesday

Sorry everybody – sometimes these things just have to be done!

AMRAP in 18 minutes:
50 Wall Ball 10/6kg
50 Burpees (jump to a 6″ inch target)

Post time to comments.