WOD – Tuesday, 24/4/2018

WOD
[A] Elizabeth
21-15-9 reps for time of:
Cleans 62kg (42kg)
Ring dips

[COMPETITION TRAINING]
[B] For total distance:
Row sub 1:25 pace (1:35 pace)
rest 45 secs
Row sub 1:30 pace (1:40 pace)
rest 30 sec
Row sub 1:35 pace (1:45 pace)
rest 15 sec
Row sub 1:40 pace (1:50 pace)

You have 10 secs to get to the required pace, as soon as you drop below it the effort stops and the rest starts

[C] Deadlift
5-5-5

These are not touch and go. Rest at the bottom of each rep

Adam Clean_preview.jpeg

Anzac Day - 25/4/2018

The gym will be closed on Wednesday 25/4/2018 for the ANZAC day public holiday.

To commemorate ANZAC Day we will be running "Murph" at 7am, and all members are welcome. There will be scaling and partner options.

Come and join in the fun. We will be heading out for breakfast afterwards.

WOD – Monday, 23/4/2018

WOD
[A] Snatch Balance
2-2-2

Hang Snatch
2-2-2

Snatch
2-2-2

Snatch Deadlift
2-2-2

[COMPETITION TRAINING]
[B] 5 rounds, each round for time, of:
5 Toes-to-bars
4 Pull-ups
3 Chest-to-bar Pull-ups
2 Bar Muscle-ups

Complete each set without coming off the bar.
Rest as required between sets.

Scale as required

[C] As far as possible in 5 mins of:
Handstand walk

Every time you break perform 15 Kettlebell Swings 32kg (24kg) before continuing

Mamiko DL_preview.jpeg

WOD – Saturday, 21/4/2018

WOD
[A]For time:
50 box jumps, 30″ (24″)
50 kettlebell swings, 32kg (24kg)
50 knees-to-elbows
50 wall-ball shots, 10kg (6kg)
50 burpees

[COMPETITION TRAINING]
[B] No extra training, rest & recover
 

 Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD – Friday, 20/4/2018

WOD
[A] Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats, 62kg (42kg)

[COMPETITION TRAINING]
[B] 2 rounds for time of:
Kettlebell Farmers Carry, 200m
L-Sit, 30 seconds
1 Pegboard Ascent

Men use 2 x 32kg Kettlebells, Women use 2 x 24kg Kettlebells.

 Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD – Thursday, 19/4/2018

WOD
[A] Power Clean
1-1-1-1-1

Push Press
2-2-2-2-2

Thruster
3-3-3-3-3

[COMPETITION TRAINING]
For time:
10 L-Pull-ups
5 Parallette HSPU, 6” (2”)
15 Strict Pull-ups
5 Parallette HSPU, 6” (2”)
20 Strict K2E
5 Parallette HSPU, 6” (2”)

 Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD – Wednesday, 18/4/2018

WOD
[A] 8 rounds of:
Run 400 meters
Rest 90 seconds

Score is total time not including 8th rest.

[COMPETITION TRAINING]
[B] EMOM 12
Hang Snatch + Snatch x 1

[C] Back Squat
3-3-3

 Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD – Tuesday, 17/4/2018

WOD
[A] Deadlift
5-5-3-3-3-1-1-1-1-1

[COMPETITION TRAINING]
[B] For 3 cycles:
Complete as many reps as possible in 3 minutes of:
12 Burpee Box Jump Overs, 24″ (20″)
3 Rope Climbs, 15ft
Row for max distance

Rest for 1 minute between cycles.

 Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD – Monday, 16/04/2018

WOD
[A] Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely three minutes between rounds

[COMPETITION TRAINING]
[B] EMOM 12
Clean & Jerk x 1

[C] Row 2000m Time Trial

 Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD – Saturday 14/4/2018

WOD
[A] For time:
1000m Row
1600m Run
50 Box jumps 30″ (24″)

[COMPETITION TRAINING]
No extra training, rest and recover

Lucie SDHP Tess dreaming_preview.jpeg

WOD – Friday, 13/4/2018

WOD
[A] Power Snatch
1-1-1-1-1

Power Clean & Power Jerk
1-1-1-1-1

[COMPETITION TRAINING]
[B] Back Squat
3-3-3

[C] Alternating EMOM 10 mins
ODD: 3-7 Bar Muscle Ups
EVEN: 5-10m HS Walk

Scale appropriately

Matt coaching Olivia_preview.jpeg

WOD – Thursday, 12/4/2018

WOD
[A] 3 rounds for time of:
5 Rope Climbs, 15ft
25 Ring Dips
50 Walking Lunges

Compare to 10/11/2017

[COMPETITION TRAINING]
[B] For time:
3 x 400m run
rest exactly 30 sec between each

[C] For time:
400m Farmers Carry 2 x 32kg (2 x 24kg)
 

 Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD – Wednesday, 11/4/2018

WOD
[A]  Hang squat clean 3-3-3 reps
Front squat 3-3-3 reps
Split jerk 3-3-3 reps

[COMPETITION TRAINING]
[B] Alternating EMOM 10 mins
ODD: 3-6 Muscle Up
EVEN: 8-12 Box Jump Over 24″ (20″)

Scale appropriately

[C] Yoke Walk
5 x 15m
 

 Photo Credit: Wendy Swift

Photo Credit: Wendy Swift