The WOD's

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WOD: Friday

21-15-9 reps for load:
Power Clean
*Reps must be touch and go – no dumping.

 

Rach Kristy

WOD: Thursday

Complete 3 cycles:
10 x 10m Sled Push
Max. L-sit (60 sec.)
500m Row
10 x 10m Slam Ball Put and Take
*Rest as necessary between exercises.
*Record slowest times for sled push, row & put and take.
*Record total time in L-sit.

 


Tanya

WOD: Wednesday

Two rounds for time
10 Shoulder Press 50/32.5kg
10 Toes to Bar
15 Push Press 50/32.5kg
15 Toes to Bar
20 Push Jerk 50/32.5kg
20 Toes to Bar

deadlifts

WOD: Tuesday

A. Front Squat 10-10-10
*Taken from the ground.

B. Four rounds for time:
25 Wall Ball 9/6kg
50 Double-unders

strict pull-ups

WOD: Monday

A. EMOM x 10:
Strict Pull-ups
*Your choice for reps.

B. Opposing Ladder 10/1 reps of:
Deadlift 100/65kg
Burpees (over the bar)

jono put and take

WOD: Saturday

I think a pairs/team workout is in order. The nature of which will depend on how many smiling faces we see in the morning!

chloe dip drive

WOD: Friday

A. Drop Snatch + Snatch Balance + Overhead Squat
*Build in weight.
*Discard movements as they become the limiting factor.

B. Three rounds for time of:
30 Lunges 24/16kg
30 Toes to Kettlebell
*Lunges: KB held in the overhead position with a single arm. Swap at rep 15.

box jump overs

WOD: Thursday

Complete 4 cycles:
10 x 10m Sled Push
Max. L-sit (60 sec.)
500m Row
10 x 10m Slam Ball Put and Take
*Rest as necessary between exercises.
*Record slowest times for sled push, row & put and take.
*Record total time in L-sit.

bodo girls

WOD: Wednesday

In 3 minutes:
50 Double-unders
30 Deadlift 60/40kg
Max reps Dips

Rest 3 min.

In 3 minutes:
50 Double-unders
20 Deadlift 80/55kg
Max reps Dips

Rest 3 min.

In 3 minutes:
50 Double-unders
10 Deadlift 100/70kg
Max reps Dips

Rest 3 min.

In 3 minutes:
50 Double-unders
5 Deadlift 120/85kg
Max reps Dips