Daily WOD

Tuesday, 16/07/13

MOBILITY 6.15-7.00pm Snatch - 15 mins to work up 50% (Novice) - 70% (Experienced) of your 1RM Then either: A) Go heavy or B) On the minute for 25 minutes: 3 Power Snatch + 5 Toes-to-Bar (Minute 0:00-9:59) + 5 Burpees (Minute 10:00-19:59) Go heavy (Minute 20:00-25:00) httpv://www.youtube.com/watch?v=4LpqPUWHH5k  ...

Monday, 15/07/13

3 rounds for time: 10 Power Clean (62.5/45kg) 20 KB Swings (24/16kg) 30 Wall Ball (9/6kg) 400m Run http://www.youtube.com/watch?v=DQ3zy4xw--A...

Sunday, 14/07/13 – Rest Day

Saturday, 13/07/13

MOBILITY 6.45-7.30am 7.30-8.15am WOD A) “Claudia” 5 rounds for time: 20 Kettlebell Swings (24/16kg) 400m run or B) “Ryan” 5 rounds for time: 7 Muscle-ups 21 Burpees (to a target 6" above standing reach) httpv://www.youtube.com/watch?v=xHO3jP-eF_U...

Friday, 12/07/13

3 x 10 minute AMRAPs Experienced do all three Intermediate and Novices do either A) or B) and then C) A) 3 Snatch (50/35kg) 10 Pushups B) 3 Clean and Jerk (70/50kg) 10 Ring Rows C) 3 Turkish Getups (24/16kg) 10 Goblet Squats (24/16kg) httpv://www.youtube.com/watch?v=X1ZZN0JNGvo Old School Weightlifting, including the Press which has been discontinued, and the Split...

Thursday, 11/07/13

MOBILITY 6.15-7.00pm WOD “Nutts” 10 Handstand Pushups 15 Deadlift (115 / 77.5kg) 25 Box Jumps (30/24") 50 Pullups 100 Wall Ball (9/6kg) 200 Double Unders 400m Run (Carrying a plate: 20/15kg)   Is this you?  MOBILITY 6.15-7.00pm!!  ...

Wednesday, 10/07/13

- Overhead Squat Heavy 3's - Back Squat Heavy 3's httpv://www.youtube.com/watch?v=Qzqb2o3V_Po...

Tuesday, 09/07/13

MOBILITY 6.15-7.00pm WOD For time: 800m Run 20 Pullups (^Strict) Then 3 x 12 Pushups (^Strict HSPU) 15 KB Swings (24/16kg) (^32/24kg) 20 Pullups (^Strict) 800m Run [caption id="attachment_4511" align="aligncenter" width="431"] Tim S[/caption]...

Monday, 08/07/13

- Power Clean 1 RM - Power "Elizabeth" 21-15-9 reps for time: Power Cleans Ring Dips [caption id="attachment_4507" align="aligncenter" width="433"] Naomi H[/caption]...

Sunday, 07/07/13 – Rest Day

httpv://www.youtube.com/watch?v=7SllKEWhCoo...