WOD – Saturday, 18/8/2018

WOD
[A] Double Helen
3 rounds for time of:
Run 800 meters
42 kettlebell swings, 24kg (16kg)
24 pull-ups

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Wendy Swift

NoosaMobility.jpg

WOD – Friday, 17/08/2018

WOD
[A] Snatch
2-2-2-2-2-2-2-2-2

[COMPETITION TRAINING]
[B] AMRAP 7 mins
7 Muscle Ups
50 Double Unders

[C] GHD Situps
3 sets of 25

Scale as Required

Photo Credit: Wendy Swift

ReadDL.jpg

WOD – Thursday, 16/8/2018

WOD
[A] Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

Men use 24-in. box and deadlift 102.5kg
Women use 20-in. box and deadlift 70kg

[COMPETITION TRAINING]
[B] Back Squat
5-5-5

[C] Split Jerk
1-1-1-1-1

Photo Credit: Wendy Swift

Gettingready.jpg

WOD – Wednesday, 15/8/2018

WOD
[A] 5 rounds for time:
400m Run
15 Handstand Push-ups
12 Toes to Bar

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Wendy Swift

Noosabusyclass.jpg

WOD – Tuesday, 14/8/2018

WOD
[A] 12-9-6 reps for time of:
Hang squat cleans, 75kg (52.5kg)
Burpee bar muscle-ups

[COMPETITION TRAINING]
[B] For time:
400m Farmers Carry, 2x32kg (2x24kg)
Wear a 20lb (14lb) Vest

[C] Handstand Walk
3 attempts for max total distance
rest 1 mins between each attempt

Photo Credit: Wendy Swift

Doreen.jpg

WOD – Monday, 13/8/2018

WOD
[A] For time:
50-cal. row
50 toes-to-bars

[COMPETITION TRAINING]
[B] Run 2klm Time Trial

[C] Chest to bar Pull-ups
3 x max reps
rest 1 min between sets

Photo Credit: Wendy Swift

AshBenHS.jpg

WOD – Saturday, 11/8/2018

WOD
[A] “Andy”
For time, wearing a 10kg (6kg) vest:
25 thrusters, 52kg (35kg)
50 box jumps, 24/20″
75 deadlifts, 52kg (35kg)
1.5-mile run
75 deadlifts, 52kg (35kg)
50 box jumps, 24/20″
25 thrusters, 52kg (35kg)

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Wendy Swift

Asherpullup.jpg

WOD – Friday, 10/8/2018

WOD
[A] Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

[COMPETITION TRAINING]
[B] 20m Suicide Sprints
3 efforts for fastest time

Each Sprint is 5m out and back, 10m out and back, 15m out and back and 20m out and back

Warmup properly and stretch calves before the first effort

[C] Handstand Hold
5 attempts for max time

Scale to a wall if required

Photo Credit: Wendy Swift

LesFarmersCarry.jpg

WOD – Thursday, 9/8/2018

WOD
[A] Deadlift
5-3-3-2-2-2-1-1-1-1

[COMPETITION TRAINING]
[B] Max distance in 5 mins:
Prowler Push

Use an unloaded prowler

[C] EMOM 7
2-4 Strict Muscle Ups

Photo Credit: Wendy Swift

CFNStretch.jpg

WOD – Wednesday, 8/8/2018

WOD
[A] Complete as many rounds as possible in 12 minutes of:
1 Squat Snatch, 70kg (47.5kg)
3 Clean and Jerks, 70kg (47.5kg)
30 Double-unders

[COMPETITION TRAINING]
[B] Weighted Pull-up
3-3-3-3-3

[C] For time:
Row 50 cals
Air Bike 50 cals

Photo Credit: Wendy Swift

JulieHip.jpg

WOD – Tuesday, 7/8/2018

WOD
[A] For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent

Use ¾ body weight for push presses and climb a 15-ft. rope.

[COMPETITION TRAINING]
[B] AMRAP 10 mins
10 Left Kettlebell Snatch, 24kg (16kg)
10m Left Kettlebell Overhead Walk, 24kg (16kg)
10 Right Kettlebell Snatch, 24kg (16kg)
10m Right Kettlebell Overhead Walk, 24kg (16kg) 

[C] GHD Situps
3 sets of 25
Scale as required

Photo Credit: Wendy Swift

MadonnaStretch.jpg

WOD – Monday, 6/8/2018

WOD
[A] Back Squat
5-5-5-5-5

Press
3-3-3-3-3

[COMPETITION TRAINING]
[B] Hang Snatch + Snatch
1-1-1-1-1

[C] For time:
Air Bike 50 cals
Row 50 cals

Photo Credit: Wendy Swift

MattJohnny.jpg

WOD – Saturday, 4/8/2018

WOD
[A] 3 rounds for time of:
Run 800 meters
15  Deadlifts, 125kg (82.5kg)
15 Strict handstand push-ups

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Wendy Swift

MBRun.jpg

WOD – Friday, 3/8/2018

WOD
[A] Hang power clean 1-1-1-1-1 reps
Hang power snatch 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

[COMPETITION TRAINING]
[B] AMRAP 10 mins
Air Bike 20 cals (15 cals)
10 Ring Muscle Ups
20 GHD Situps

[C]  3 attempts for max unbroken double unders
rest 2 mins between each attempt

If you trip before 10 reps you get to re-attempt

Photo Credit: Wendy Swift

Groupready.jpg

WOD – Thursday, 2/8/2018

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

[COMPETITION TRAINING]
[B] L-Sit
Accumulate 2 mins

Setup with feet above plate

[C] Row
10 mins of: 20 sec work and 10 sec rest for total cals

Photo Credit: Wendy Swift

Michael and the girls.jpg