Daily WOD

WOD Death by Pullups Complete 1 Pullup in the first minute, 2 Pullups in the second minute, 3 Pullups in the third minute and so on until you cannot complete the required number of reps. INTRO WOD "Nicole" Complete as many reps of Pullups as possible in 20 mins: 400m Run Max...

WOD Strength: Power Clean 3-3-3 Met Con: Complete as many rounds as possible in 15 minutes: 5 Power Clean @ 80% of heaviest weight 10 x  (1 V-up + 4 Mountain Climbers) INTRO WOD Strength: Deadlift 3-3-3 Met Con: Complete as many rounds as possible in 15 minutes: 5 Deadlift @ 80% of...

WOD “Filthy Fifty” 50 Box Jumps (24") 50 Jumping Pullups 50 Kettlebell Swings (16kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (20/15kg) 50 Back Extensions 50 Wall Ball (10/6kg) 50 Burpees 50 Double Unders INTRO WOD "Twenty's Plenty" Brendan: "10 Seconds? Soft. I'm going to give eternity a crack!!"...

WOD 3 x 800m Run (3 minute rest between intervals) INTRO WOD For time: 10-9-8-7-6-5-4-3-2-1 Burpees 2-4-6-8-10-12-14-16-18-20 Situps More good times at Noosa. ...

WOD 20 minute AMRAP: 5 Handstand Pushups 10 Dumbell Snatch (20/15kg) 15 Double Unders INTRO WOD Max effort rows: 3 x 100m 2 x 300m 1 x 500m httpv://www.youtube.com/watch?v=wqtV4pQpH4o&feature=player_detailpage Bobby Noyce - 501 continuous double unders in less than 5 minutes. It's a bit monotonous but you should check out what happens at rep...

WOD For time: 2 Rope Climbs (Sub 20 calories on the rower) 50 Kettlebell Swings (24/16kg) Then seven rounds of: 10 Wall Ball (10/6kg) 10 Pull-ups INTRO WOD "Helen" 3 rounds for time: 400m Run 21 Kettlebell Swings 12 Pullups Josh. "The Power and the Passion"...

Happy Birthday for yesterday Flashman! Check out the results of the first week of the Paleo Challenge in yesterday's comments. WOD "Michael" 3 rounds for time: 800m Run 50 Back Extensions 50 Situps + 2000kg Chest to Overhead (For this you may choose any weight you like to accumulate the required tonnage. eg....

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