WOD – Friday, 19/10/2018

WOD
[A] Complete as many rounds as possible in 20 minutes of:
400-meter run
85kg (57kg) Front squats, 10 reps
20 Pull-ups

[COMPETITION TRAINING]
[B] EMOM 12
Power Clean x 2
Hold the same weight across

[C] Prowler
10 x 60m sprints
each for time
rest as required in between, use an unloaded prowler

Photo Credit: Wendy Swift

DazWPU.jpg

WOD – Thursday, 18/10/2018

WOD
[A] Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps

[COMPETITION TRAINING]
[B] Clean Pulls to toes
5 x 3

[C] AMRAP 10 mins
10 Strict HSPU
10 Burpee Box Jump Overs

Photo Credit: Wendy Swift

Group warm up goblet squat.jpg

WOD – Wednesday, 17/10/2018

WOD
[A] 5 rounds for time of:
102kg (70kg) Clean and Jerks, 4 reps
6 bar muscle-ups
12m handstand walk

[COMPETITION TRAINING]
[B] Deadlift
4-4-4

[C] For time:
10 Rope Climbs, 15′

Photo Credit: Wendy Swift

Aylapp.jpg

WOD – Tuesday, 16/10/2018

WOD
[A] In front of a clock set for 12 minutes:
1 minute of Double-unders
1 minute of Dumbbell Snatches
2 minutes of Double-unders
2 minutes of Dumbbell Snatches
3 minutes of Double-unders
3 minutes of Dumbbell Snatches

Men: 22.5kg
Women: 15kg

[COMPETITION TRAINING]
[B] EMOM 12
Power Snatch x 1

[C] For time
10 x 250m Row
rest 30 sec between each interval

Photo Credit: Wendy Swift

NoosaClass.jpg

WOD – Monday, 15/10/2018

WOD
[A] Front Squat
5-3-3-2-2-2-1-1-1-1

[COMPETITION TRAINING]
[B] Weighted Pull-up
5-5-5-5-5

[C] For time:
50 Burpees with 6″ reach

Photo Credit: Wendy Swift

separatethesetwo.jpg

WOD – Saturday, 13/10/2018

WOD
[A] “Filthy Fifty”
For time:
50 Box Jumps, 24″ (20″)
50 Jumping Pull-ups
50 Kettlebell Swings, 16kg (12kg)
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 20kg (15kg)
50 Back Extensions
50 Wall Balls, 20lbs (14lbs)
50 Burpees
50 Double Unders

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Wendy Swift

Noosa core.jpg

WOD – Friday, 12/10/2018

WOD
[A] 12-9-6 reps for time of:
102kg (70kg) Squat Cleans
Muscle-ups

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

[C] Snatch Pulls to Toes
5-5-5
at 110% of best snatch from the EMOM

Photo Credit: Wendy Swift

Pullupwod.jpg

WOD – Thursday, 11/10/2018

WOD
[A] Complete as many rounds as possible in 20 minutes of:
Run 400m
15 Ring Dips
2 Rope Climb, 15′

[COMPETITION TRAINING]
[B] Bent Over Row
5-5-5

[C] For time:
75 Toes to bar

5min time cap

Photo Credit: Wendy Swift

Kirsty smiles.jpg

WOD – Wednesday, 10/10/2018

WOD
[A]Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps

[COMPETITION TRAINING]
[B] AMRAP 8mins:
Airbike for Cals
Every min perform 5 HSPU before continuing

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

Photo Credit: Wendy Swift

KatieP.jpg

WOD – Tuesday, 9/10/2018

WOD
[A] Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

[COMPETITION TRAINING]
[B] AMRAP 3 mins
Double KB Clean & Jerk, 2x24kg (2x16kg)

[C]Row 2000m Time Trial

Photo Credit: Wendy Swift

JulieHollow.jpg

WOD – Monday, 8/10/2018

WOD
[A] 7 rounds for time of:
43kg (30kg) power cleans, 7 reps
43kg (30kg) thrusters, 7 reps
7 bar-facing burpees

[COMPETITION TRAINING]
[B] For time:
3 x 800m Run
Rest 90 sec between each interval

[C] For time:
Pegboard, 5 ascents

Make sure you have a crash mat down. Both pegs must be in the top topmost holes before starting your descent. All the way up and all the way down for to count

Photo Credit: Wendy Swift

Scotty.jpg

WOD – Saturday, 6/10/2018

WOD
[A] 5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters

Rest 3 minutes between rounds.

Men: 43kg
Women: 30kg

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Wendy Swift

ColC2B.jpg

WOD – Friday, 5/10/2018

WOD
[A] 5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 16kg (12kg)
15 right-arm kettlebell snatches, 16kg (12kg)

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

[C] Push Jerk
3-3-3

Photo Credit: Wendy Swift

joejackie.jpg

WOD – Thursday, 4/10/2018

WOD
[A] 5 3-minute rounds of:
20 push presses
Max-rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 62kg push press; 22.5 – 17.5 – 12.5 – 8 – 5kg weighted pull-ups
Women: 42kg push press; 10 – 8 – 6 – 5 – 3kg weighted pull-ups

[COMPETITION TRAINING]
[B] Row
500m Time Trial

No holding back or pacing. This is a genuine all out effort

[C] For time:
30 Pistols
100 Double unders
20 Pistols
75 Double Unders
10 Pistols
50 Double Unders

Photo Credit: Wendy Swift

Girlsrowhard.jpg

WOD – Wednesday, 3/10/2018

WOD
[A] For time:
20 clean and jerks

Men: 102.5kg
Women: 70kg

[COMPETITION TRAINING]
[B] 5 Attempts at Max Handstand Walk
Use a 10m track and turning around at the end of each section is part of the challenge

[C] Tabata Hollow Rocks
8 x 20 sec work / 10 sec rest

For the rep to count, hips must lift off during the rock back and shoulders must lift off on the rock forward

Photo Credit: Wendy Swift

DebMamiko.jpg