8am + CLASS WOD – “My mate the Plate” 30 Plate Deadlift (20/15) Run 400m with plate 30 Alternating push ups 200m OH plate carry 30 Plate Squat cleans Run 400m with plate 30 Burpee to Plate 200m Out front plate carry 30 Shoulder to Overhead Run 400m with plate 30 Plate Thrusters For Time…
Training WOD: Every 4mins for 5 sets complete 10/8 cal Bike 10 Burpee box facing jump over 60/50 100m Wall ball pec carry 9/6 Rest remaining time (20min total)
Training WOD: A) 10 min EMOM 3 x Tempo pullups, 5 second hold at top and 5 seconds to lower B) Partner up: 1000m row 100 x k/b or D/B Deadlifts 24/16 or 22.5/15 100 x Ring Rows 100 x Front rack k/b or d/b lunges 100m Farmers carry 20 minute AMRAP Happy Birthday…
Skill Work: Anything handstands and D/U and Triple unders. Training WOD: 15min AMRAP 100 Double under buy in Then AMRAP in remaning time 9 Dumbbell/KB push press 22.5/15 12 Push up 15 KB Swing 24/16
Training WOD: SQUAT ‘N’ SPICY (RE – TEST) 10 rds for time 4 Squat Cleans 82.5/55 3 Muscle ups 200m run (22min timecap) See here for last results on January 15th 2018 Happy Birthday Kelly, Shar, Julie !!!!!!!!!!!!!!!!!!!!
A) PARTNERS A: Run 400m B: Hold Plank (SWAP) A: Run 200m B: Hang off rig (SWAP) 10 Burpee penalty for every time you break the hold. Total burpees completed at the end “Morrison” Wall ball (9/6) Box jump (60/50) Kettlebell swings (24/16) 50, 40, 30, 20, 10 reps 30 min time cap 9:15 am…
WOD Prep: Warm up Power Clean to 5- 10kg above WOD weight for 3 Tng reps Training WOD: 42 Toes to bar 400m run 21 Power Clean 70/45 800m run 21 Power Clean 400m run 42 Toes to bar For Time (20min time cap) 4:30pm 18.5
Training WOD: Partner WOD alternating each round 50 Double unders 3 Dumbbell manmakers 22.5/15 kg 1 Legless Rope Climb 10 Rds (5 each) (25min time cap) Happy Birthday Becky !!!!!!!!!!!!!!!!
Training WOD: A) For 7min alternate between 30sec Headstand hold 2 (as controlled as possible) Skin the cats, backwards and forwards. aim for 3-4 sets B)For max reps at each station: 8 rounds Tabata HSPU Rest 1 minute Tabata Bodyweight jumping lunges Rest 1 minute Tabata V-ups Rest 1 minute Tabata Box jumps The Tabata interval…
WOD Prep: find moderate start weight for back squat Training WOD: a)10min EMOM Back squats x 3 reps (building over the 10 sets) b) 2 x 6min EMOM with 2min rest in between a) 14/12 cal Assault Bike c) 8 Db snatch 22.5/15 7 Pull ups 6 Burpees Happy Birthday Paul D !!!!!!!!!!!!