The WOD's

WOD: Monday

WODs November 16, 2014

A. Hang Clean + Jerk + Clean (15-20 min.)

B. EMOM x 12:
2 Power Clean
4 Front Rack Lunges
2 Shoulder to Overhead
*Choose your own load.


WOD: Saturday

WODs November 14, 2014

Please note there is only a 7.00am session today.

Pick one of the following:
Grace
30 Clean & Jerk 60/40kg

Isabel
30 Snatch 60/40kg

Fran
21-15-9 reps for time:
Thrusters 42.5kg
Pull-ups

Cindy
AMRAP in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Helen
Three rounds for time:
Run 400m
21 KB Swings 24/16kg
12 Pull-ups

WOD: Friday

WODs November 13, 2014

Photo: Matt and Fran enjoying a donut and Corona in the Nevada desert on their wedding day!

Partner WOD
For time:
25 Push-ups
50 Kettlebell Swings 24/16kg
25 Pull-ups
50 Double-unders
25 Burpees
50 Wall Ball
25 Box Jumps 24/20″
While one partner works through the reps the other partner must be holding a barbell (80/55kg) at the top of the deadlift. Swap as many times as you like – each time the barbell is put down the other partner must stop work.

WOD: Thursday

WODs November 12, 2014

Four rounds:
8 Back Squats
6-8 Bent Over Row
45 sec. HS Hold (free/wall/head stand)
20 Superman
*rest 30-60 seconds between efforts.

Optional finisher:
Max reps Double-unders in 2 min.



WOD: Wednesday

WODs November 11, 2014

Six cycles:
Min 1: 10-15 T2B
Min 2: Run 200-250m
Min 3: Rest
Min 4: Row (max calories)
Min 5: Rest

WOD: Tuesday

WODs November 10, 2014

A. Work to a 3RM Push Jerk.

B. EMOM x 10:
3 S2OH @ 60-70% of your 3RM (bar taken from ground)
Max rep lateral burpees (over the barbell)

WOD: Monday

WODs November 9, 2014

AMRAP in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
3 Snatch
*Your score for this workout is total load lifted. You only get three attempts at the snatch per round of pull-ups, push-ups and squats i.e. if you miss a snatch you cannot re-do it.

WOD: Saturday

WODs November 7, 2014

7.00am
Run 1200m
400m Odd Object Carry (sandbag, weight-plate etc.)
Run 1200m
*You should not be able to run during your odd object carry.
*Feel free to do this in pairs and perform a fireman’s carry for your odd object carry.

8.00am
For time:
30 Deadlifts 85/60kg
30 Toes to Bar
20 Deadlifts
20 Toes to Bar
10 Deadlifts
10 Toes to Bar

Rest until well recovered, and then….

For time:
15 Thrusters 60/40kg
30 Chest-to-Bar Pull-Ups
10 Thrusters 70/47.5kg
20 Chest-to-Bar Pull-Ups
5 Thrusters 80/55kg
10 Chest-to-Bar Pull-Ups

WOD: Friday

WODs November 6, 2014

Well done to Renee for hitting this 70kg Snatch.

For total time:
21-15-9 reps of:
Wall Ball 10/6kg
Toes to Bar

Rest 3 min:

21-15-9 reps of:
Kettlebell Swings 24/16kg
Box Jump 24/20″

Rest 3 min:

21-15-9 reps of:
Burpees (jump & touch)
3 x Double-unders




WOD: Thursday

WODs November 5, 2014

With the hot weather at the moment, please remember to bring your towels to every training session.

A. 1RM Snatch

B. 1RM Clean & Jerk

We will be running this session like a weight lifting competition. Three attempts at each lift (after a warm-up) – no press outs.