Daily WOD

Saturday, 28/03/15

We will be running the workout in continuous waves until everyone has completed it. Games Open 15.5 For time: 27 - 21 - 15 - 9 reps of: Calories (Row) Thrusters (43/30kg) httpv://www.youtube.com/watch?v=2c6pDE49g2k httpv://www.youtube.com/watch?v=5lzFFI2nnUI...

Friday, 27/03/15

A) Double KB Snatch + Thruster 5 x 5 B) Farmer Carry 2 minute challenge Complete as many 10 m shuttles as possible in 2 minutes. Farmer Carry total weight (total of both handles) should be at least 60% of Deadlift 1RM. Score = Kg x Metres C) Tabata Couplet - Row for Calories -...

Thursday, 26/03/15

Partner WOD AMRAP in 30 minutes: 40 Situps (Together) 80 Box Jumps (24/20". Alternating 10 reps each) 120 Kettlebell Swings (24/16kg. Alternating 15 reps each) 240 Double Unders (Alternating 30 reps each) 800m Run (Together) ...

Wednesday, 25/03/15

“Ryan” 5 rounds for time: 7 Muscle-Ups 21 Burpees (to a target 6" above standing reach) httpv://www.youtube.com/watch?v=FKcnpJSAsbo...

Tuesday, 24/03/15

- Remember to register your score for 15.4 A) Strict Press 1 - 1 - 1 - 1 - 1 - 1 - 1 B) Front Squat 3 - 3 - 3 - 3 - 3 - 3 - 3 - attempt to hold the same weight across the sets Happy Birthday Oz! ...

Monday, 23/03/15

Either A) AMRAP in 20 minutes: Ground to Overhead (60/40kg. Starting with one rep, increment by one rep every round) + 5 Pull-Ups 10 Pushups 15 Squats or B) - Rx'd only, although may be partitioned if you have completed it straight through before. If you are choosing this option you will begin the...

Sunday, 22/03/15 – Rest Day

Saturday, 21/03/15

Classes will be running as per the timetable. Games Open 15.4 RX'D AMRAP in 8 minutes: HSPU - 3,6,9 / 12,15,18 / 21,24...

20/03/15

A) Alternating EMOM for 12 minutes: Odds - 5 Thrusters Evens - 200m Run B) Weighted Dips 5 x 5 or 10 x 5 assisted ...

Thursday, 19/03/15

3 x 5 minute AMRAPs A) 20 Kettlebell Swings (24/16kg) 10 Box Jumpovers (24/20") Rest 3 minutes B) 2 Rope Climbs (1 climb = 10 reps) 10 Calorie Row Rest 3 minutes C) 40 Double Unders (2 D-U's = 1 Rep) 10 Power Snatches (40/30kg) ...