WOD – Wednesday, 24/10/2018

WOD
[A] 15-12-9 reps for time of:
Double body-weight deadlifts
3/4 body-weight shoulder presses

[COMPETITION TRAINING]
[B] Snatch + OH Squat
2-2-2-2

Rest 90 secs between sets

[C] MB GHD Situp, 20lb (14lb)
3 x 15reps for quality

Photo Credit: Wendy Swift

Daz McM stretch.jpg

WOD – Tuesday, 23/10/2018

WOD
[A] 3 rounds for time of:
30 pull-ups
400-meter run

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

[C] Air Bike 10 x 30 sec on / 1 min off for total cals
Each sprint is a max effort

Photo Credit: Wendy Swift

Reed barbell.jpg

WOD – Monday, 22/10/2018

WOD
[A] For time:
21 squat snatches
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups

Men: 35kg
Women 25kg

[COMPETITION TRAINING]
[B] Double Unders
3 attempts at max unbroken reps

[C] Yoke Walk
5 x 15m
for max load

rest 2 mins between each set

Photo Credit: Wendy Swift

Prerun.jpg

WOD – Saturday, 20/10/2018

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

Noosarunstart.jpg

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