WOD – Wednesday, 21/11/2018

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

[COMPETITION TRAINING]
[B] Accumulate 3 mins of freestanding handstand hold

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

Photo Credit: Wendy Swift

Phil L sit.png

WOD – Tuesday, 20/11/2018

WOD
[A] For time:
5 Squat Clean, 100kg (70kg)
1 Bar Muscle Ups
4 Squat Clean, 100kg (70kg)
3 Bar Muscle Ups
3 Squat Clean, 100kg (70kg)
6 Bar Muscle Ups
2 Squat Clean, 100kg (70kg)
9 Bar Muscle Ups
1 Squat Clean, 100kg (70kg)
12 Bar Muscle Ups

[COMPETITION TRAINING]
[B] For time:
50 DB Snatch 32.5kg (22.5kg)

Alternate hands every rep

[C] For time:
Row 400m
Run 400m
Row 400m

Photo Credit: Wendy Swift

Class chipper Adele.jpg

WOD – Monday, 19/11/2018

WOD
[A] Complete as many rounds as possible in 7 minutes of:
20 Dumbbell Push Presses
40 double-unders

Men: 22kg dumbbells
Women: 15kg dumbbells

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

[C] Overhead Squat
3-3-3-3

Photo Credit: Wendy Swift

Colin backsquat.jpg

WOD – Saturday, 17/11/2018

WOD
[A] 4 rounds for time of:
20 Squat cleans
800m run

Men: 52.5kg
Women: 35kg

[COMPETITION TRAINING]
No extra training, Rest & recover

Photo Credit: Wendy Swift

Deb PU.jpg

WOD – Friday, 16/11/2018

WOD
[A]
Tabata Push jerk
Rest 3 minutes
Tabata Chest-to-bar pull-up
Rest 3 minutes
Tabata Push-up
Rest 3 minutes
Tabata Hang power snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Men: 42.5kg
Women: 30kg

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

[C] AMRAP 10 mins
Airbike (Cals)

Photo Credit: Wendy Swift

Riley.jpg

WOD – Thursday, 15/11/2018

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

[COMPETITION TRAINING]
[B] AMRAP 7 mins
Row 250m
Handstand Walk 15m

[C] For time:
6 pegboard ascents

Photo Credit: Wendy Swift

Group FGB.png

WOD – Wednesday, 14/11/2018

WOD
[A] For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

[COMPETITION TRAINING]
[B] Weighted Pullups
3-3-3-3

[C] For time:
30 Burpee Box Jump Overs, 30″ (24″)

Photo Credit: Wendy Swift

Red barbells go faster.png

WOD – Tuesday, 13/11/2018

WOD
[A] Push Press
3-3-3-3-3-3-3

Tabata Situps
8 x 20 sec work / 10 sec rest
Lowest score

[COMPETITION TRAINING]
[B] EMOM 10
Alternating
Muscle Ups x 5-7
Double Unders x 30-50

[C]Bent Over Row
5-5-5

Photo Credit: Wendy Swift

Group warm up core work.png

WOD – Monday, 12/11/2018

WOD
[A] Dork
6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 24kg kettlebell
Women: 16kg kettlebell

[COMPETITION TRAINING]
[B] EMOM 8
Touch and Go Snatch x 2

[C] For time:
Run 400m
Row 400m
Run 400m

Photo Credit: Wendy Swift

Scotty gentleman's club.jpg

WOD – Saturday, 10/11/2018

WOD
[A] “Del”
For time:
25 Burpees
400m Run with Medicine Ball, 10kg (6kg)
25 Weighted Pull Ups 10kg (5kg)
400m Run with Medicine Ball, 10kg (6kg)
25 Handstand Push Ups
400m Run with Medicine Ball, 10kg (6kg)
25 Chest to Bar Pull Up
400m Run with Medicine Ball, 10kg (6kg)
25 Burpees

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Wendy Swift

Michael run.jpg

WOD – Friday, 9/11/2018

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

[B] Tabata Push-up
The Tabata interval is 8 sets of 20 seconds of work and 10 seconds of rest for lowest reps in any round.

[COMPETITION TRAINING]
[C] AMRAP 7 mins
7 Toes to Bar
14 Box Jump Overs 24″ (20″)
7 Triple Unders

[D] For time:
Row 1000m

Photo Credit: Wendy Swift

Ben DL.jpg

WOD – Thursday, 8/11/2018

WOD
[A] For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

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

[C] 10 mins Freestanding Handstand Practice

Photo Credit: Wendy Swift

Wall balls.jpg

WOD – Wednesday, 7/11/2018

WOD
[A] Deadlift
10-10-5-5-3-3 reps

[COMPETITION TRAINING]
[B] AMRAP 7 mins
14 MB GHD Situps 20lb (14lb)
7 HSPU
3 Bar Muscle Up

[C] 3 x 60m Rope Sled Pull
Rest 1 min

Photo Credit: Wendy Swift

Mitch & Aldrin PU.png

WOD – Tuesday, 6/11/2018

WOD
[A] 15-12-9 reps for time of:
Thrusters
Muscle-ups

Men: 62kg
Women: 42kg

[COMPETITION TRAINING]
[B] Push Jerk
3-3-3-3

[C] For time:
10 Rope Climbs

Photo Credit: Wendy Swift

Nicole FGB.png

WOD – Monday, 5/11/2018

WOD
[A] Complete as many rounds as possible in 20 mins of:
5 Burpees
10 One Arm Alternating Dumbbell Snatch, 20kg (15kg)
30 Double Unders

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

[C] For time:
10 x 200m run
rest 30 sec between each

Photo Credit: Wendy Swift

Reed OH.jpg