Daily WOD

Wednesday, 17/02/16

Option A) or B) A) "Falkel" AMRAP in 25 mins: 8 HSPU (sub 8 Strict Press) 8 Box Jumps (30/24") 1 Rope Climb (WEAR LONG SOCKS!) or B) - 12 minutes to work up to heavy Power Snatch singles. - 3 Minutes to rest and prep "Open 12.2" AMRAP in 10 minutes 30 Snatches (35/20kg) 30 Snatches (62.5/35kg) 30 Snatches...

Tuesday, 16/02/16

E2M (Every second minute) A) Back Squat 6 x 5 B) Superset 5 Pendlay Rows 10 Ring Rows https://www.youtube.com/watch?v=skUxFsTzZ4Q...

Monday, 15/02/16

A) Push Press 10 - 8 - 6 - 4 - 2 - 2 - 2 B) For time: 50 - 40 - 30 - 20 - 10 Double Unders 20 - 20 - 20 - 20 - 20 Kettlebell Snatch (1 x 24/16kg. 10L, 10R) - 10 minute time cap ...

Sunday, 15/02/16 – Rest Day

Saturday, 13/02/16

6am, 8am (compare to 23/02/15) Clean “Willy” 3 rounds for time: 800m Run 5 Front Squats (102.5/70kg – cleaned) 200m Run 11 Chest-to-Bar Pull-Ups 400m Run 12 Kettlebell Swings (32/24kg) 7am Barbell Free 3 rounds for time: 800m Run 5 Wall Climbs 200m Run 11 Chest-to-Bar Pull-Ups 400m Run 12 Kettlebell Swings (24/16kg) 7am Weightlifting with Paige https://www.youtube.com/watch?v=0oztkKQ4Fb8...

Friday, 12/02/16

A) With an 8 minute time cap 4 Rope Climbs (^10kg vest) Then AMRAP 8 Box Jumpovers (24/20") (^30/24") 8 SDHP (40/30kg) (^52.5/40kg) B) Partner AMRAP in 12 minutes (also works as a group of three) 10 Cal Row 20 Pushups 30 Situps - Score = total reps - Partner A starts on the Rower and Partner...

Thursday, 11/02/16

Rotating every 30 seconds for 20 minutes 1 Deadlift @80-90% 2 Strict Pull-Ups (^Weighted) 3 Strict Handstand Pushups (^Deficit) 4 Lateral Burpees (^Double jump) Tom S ...

Wednesday, 10/02/16

"Open 15.3" AMRAP in 14 minutes: 7 Muscle-Ups 50 Wall Ball (9/6kg) 100 Double Unders Qld Masters League Podium ...

Tuesday, 09/02/16

A) Hang Power Cleans 5 - 5 - 5 @70 - 80% of 1RM - 10 minutes B) Partner AMRAP in 20 minutes: 15 Hang Power Cleans (40/25kg) (^60/40kg) 200m Run 15 Box Jumps (24/20") - Rnd 1: A - HPC, B - Run, A - Box Jumps - Rnd 2: B - HPC,...

Monday, 08/02/16

A) Barbell Complex for max load 3 Push Jerks 3 Pause Front Squats (2 sec pause in squat) B) 5 rounds for time: 8 One Arm Kettlebell Thrusters (4L, 4R. 16/8kg) (^24/16kg) 8 Toes-to-Bar (^Unbroken) Nicole, Loz and Trinz - just three out of many volunteers that helped make the day happen. THANK-YOU...