WOD – Wednesday, 2/5/2018

WOD
[A] Bench Press
7-7-7-7-7

Weighted Pull-up
5-5-5-5-5

Bent Over Row
3-3-3-3-3

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

[C] AMRAP 7 mins
Row 250m
Handstand Walk 15m

 Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD – Tuesday, 1/5/2018

WOD
[A]For time:-
1000m Row
30 Handstand Pushups
50 Burpees
100 Double Unders

[COMPETITION TRAINING]
[B] EMOM 7
1 Snatch + 2 OH Squats

[C] AMRAP 5 mins
6 Burpee Box Jump Over 24″ (20″)
12 KB Swing 32kg (24kg)

 Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD – Monday, 30/4/2018

WOD
[A] With a continuously running clock, complete 5 Thrusters every minute.
From 0.00 – 5.00, use 75lb.
From 5.00 – 10.00, use 95lb.
From 10.00 – 15.00, use 115lb.

Continue adding 20lb. every 5 minutes for as long as you are able.

Loads in KG (mens/womens) every 5 minutes are:
35kg/25kg
42kg/30kg
52kg/35kg
62kg/42kg
70kg/47kg
80kg/55kg
90kg/62kg

[COMPETITION TRAINING]
[B] For time:
3 x 800m
rest 90 secs between each interval

[C] Farmers Carry
3 x 15m for max load

 

 Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD – Saturday, 28/4/2018

WOD
[A] “Fight Gone Bad”
3 rounds, 1 min per station of:
Wall Ball, 10kg (6kg)
Sumo Deadlift High Pull, 35kg (25kg)
Box Jump, 20”
Push Press, 35kg (25kg)
Row (calories)
Rest 1 min

[COMPETITION TRAINING]
No extra training. Rest & Recover

 Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD – Friday, 27/4/2018

WOD
[A] 10 rounds for time:
8 Burpees
200m Run
4 Muscle Ups

[COMPETITION TRAINING]
[B] EMOM 15mins
1 Power Clean + 2 Push Jerks

[B] For total calories:
Airbike 10 mins
Tabata Style
Repeated intervals of 20 secs work and 10 sec rest until the 10 mins is up

 

 Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD – Thursday, 26/4/2018

WOD
[A] 2 rounds for max reps of:
2 minutes of shoulder presses, 62kg (42kg)
Rest 1 minute
2 minutes of front squats, 102kg (65kg)
Rest 1 minute
2 minutes of deadlifts, 142kg (97kg)
Rest 1 minute

[COMPETITION TRAINING]
[B] Yoke Walk
5 x 15m for max load

[C] As far as possible in 5 mins of:
Prowler Push
load to bodyweight

Every time the prowler stops moving perform 15 pushups before continuing

 

 Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Wednesday, 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
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005..

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armour, wear it.

 

Gall 18.jpg

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