Tuesday 31st January 2017
Strength: Heavy Back squat double, 5 sec pause 1st rep. perform 3 sitting box jumps in between every set. WOD: 5 x thrusters 60/40 5 x hspu 5 x c2b 12 minute amrap HAPPY BIRTHDAY MARILIZE !!!!!!!!!!!!
Saturday 27th January 2016
8am + CLASS – PAST OPEN PRACTICE WORKOUT 15.2 every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (42.5/30) 10 chest-to-bar pull-ups If you complete both rounds within 3 minutes; rest until the 3 minutes is up then 3:00-6:00 start another 2 rounds adding 2 reps of pullups Continue…
Friday 27th January 2017
80kg pb jerk by Amanda and Chad 130kg !!!! Skill: Spend 5 minutes on each: A) Muscle ups / kipping pullups B) Handstand push ups & walks C) 20 D/U & 10m bear crawl AMRAP WOD: “Fight gone bad” 1 min max reps at each movement. Wallballs Sumo deadlift high-pull 40/25 Box jumps 60/50 Push…
Thursday 26th January 2017
A) CONDITIONING Run 400; rest Run 300; rest Run 200; rest 2 rounds – REST 1:1 B) Strength Find a heavy Jerk from the rack 14 mins HAPPY BIRTHDAY LANA!!!! 2017 Inhouse Open – Rx Draft will take place on Saturday morning and then recruitment is LIVE!!!! Get on Board MONDAY 30th – 4pm OPEN…
Wednesday 25th January 2017
Strength: Big clean complex: This is to be unbroken fluid reps, and ideally should be squat cleans! however scale movements to your ability. High Hang Clean + Hang Clean + Clean + Push Press + High Hang Clean + Hang Clean + Clean + Push Jerk + High Hang Clean + Hang Clean + Clean…
Tuesday 24th January 2017
An awesome squat wave!! Strength: CORE TABATA – 6 rounds Toes to Bar/Situps (aim for 10-12) Hollow Rocks (static holds) Supermans Prone Plank WOD: Push Jerk (50/35) Mountain Climbers 20 – 2 reps (going down in 2’s) 15 min time cap
Monday 23rd January 2017
Strength: Power Snatch + 3 slow O/H squats WOD: 6 x strict pullups 8 x o/h squats 50/35 10 x box jumps 12 minute amrap HAPPY BIRTHDAY JAIMEE (yesterday) and the Joker aka Rolley
Saturday 21st January
8am PLUS CLASS A) In 10 mins Run 800m 30 Hang Power Clean (50/35) In remaining time Max Bar Burpees REST 3 mins B)100 Double Unders 80 Situps 60 WallBalls 40 KB Snatch (24/16) 20 Pistols (alternating) 10 Wall Climbs 20 min time cap REST 3 mins C) 5 mins to find heavy C&J 9:15am “Karen” 150 x wallballs…
Friday 20th January 2017
Dr Mike (Jr) struggled to keep up with Rolley’s pace in their wod last night Strength: Strict Pullups and HSPU’s ,( negatives, scale to bands, ring rows, negative handstands, push ups…) 12 min AMRAP WOD: Either Rx or Scaled – no mix and match 18 min EMOM Rx -4/2 Muscle Ups -8 OH Barbell Lunge (50/35) -12…
Thursday 19th January 2017
Skill: Work on any 3 gymnastic movements for 5 min each WOD: Run 400m 60 x thrusters 20/15 Run 400m 60 x K/B swing 24/16 Run 400m 60 x Push press 45/30 20 minute AMRAP If you finish the 1st round then half the reps i.e, 200m and 30 reps, if you finish that then…