Daily WOD

Wednesday, 18/03/15

A) Hang Clean 5 - 5 - 5 - 5 - 5 B) For time: 50 Bar-Facing Burpees - 7 minute time cap - If you finish inside 7 minutes then AMRAP in the time remaining: Hang Clean @50% of above weight. - Score example: 5:23 Rx/Sc + 22 @30kg httpv://www.youtube.com/watch?v=HVjYnko1-0k...

Tuesday, 17/03/15

For time: 10 Deadlifts (100/70kg) (^120/80kg) 30 Situps (^Toes-to-Bar) 20 Power Cleans (60/40kg) (^80/60kg) 20 Pushups (^HSPU) 30 Push Presses (40/30kg) (^60/40kg) 10 Pull-Ups (^Bar Muscle-Ups) httpv://www.youtube.com/watch?v=-2g3BjUYUMk...

Monday, 16/03/15

A) Overhead Squat 5 x 5 x 75% B) Back Squat 2 RM ...

Sunday, 15/03/15 – Rest Day

Saturday, 14/03/15

We will be running the workout in continuous waves until we're all done, starting as soon as possible after 6.30am for the first wave. However, the last wave will start no later than 9:15 so please don't arrive late and expect to have first choice of...

Friday, 13/03/15

A) OTM for 10 minutes: 5 HSPU 20 Double Unders - For the HSPU choose a suitable level of difficulty - Strict/Kipping, Deficit/Standard, Wall Climb (3/2/1) - to complete the work in 20 seconds max. B) OTM for 10 minutes: 5 Thrusters - Early classes: If you want to give your shoulders a...

Thursday, 12/03/15

A) 15 minutes Snatch B) For time: 40 Pull-Ups 400m Run 40 Burpees 400m Row - 15 minute cutoff httpv://www.youtube.com/watch?v=HQ_qSpEsaRw...

Wednesday, 11/03/15

A) 15 minutes Clean and Jerk B) Partner WOD. Alternating movements, one partner works while the other rests. 6 rounds for time: 15 Kettlebell Swings (24/16kg) 15 Power Cleans (45/30kg) 15 Box Jumps (24/20") - 15 minute cutoff httpv://www.youtube.com/watch?v=jIOlMUtxhH0...

Tuesday, 10/03/15

Scores for 15.2 need to be registered by 10am. (It is no longer 11am due to the U.S. switching to daylight saving.) A) AMRAP in 10 mins: 5 Deadlifts (100/70kg) (^125/85kg) 10 KB Ground to Overhead (16/12kg) (^24/16kg) 15 Double Unders (^30 UB) B) AMRAP in 10 mins: 5 Toes-to-Bar (^Muscle-Ups) 10 Pushups (^HSPU) 15...

Monday, 09/03/15

A) Front Squat 7 x 3 x 80 - 85% B) Split Jerk 7 x 1 x 85 - 90% ...