WOD

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January 31, 2018

2 x Squat Clean + 1 x Jerk

‘Elizabeth’

21-15-9

Squat Cleans 60kg/42.5kg

Ring Dips

January 30, 2018

PU/MU skills practice

(or weighted pull ups for experienced athletes who would prefer to do this 2-2-2-2-2)

‘Helen’

3 RFT:

400m Run

21 KB swings 24kg/16kg

12 Pull Ups

January 30, 2018

10-1

Hang Power Snatch 50kg/35kg

Box Jump 24”/20”

January 28, 2018

TTB Skills practice

Back Squat

3-3-3-3-3

Tabata Mash Up

Bottom to bottom air squat

Toes to bar or sit up

January 28, 2018

Turkish get ups

3-3-3

per side

18.0

21-15-9

Dumbbell Snatch

Burpee over the dumbbell

Finisher:

Tabata

Hollow hold – scissors/crisscross 

January 25, 2018

Australia Day Partner WOD

Bring a friend for free

Chipper, but every 2 minutes both partners to complete shuttle run

100 Wall Ball shots / med ball squat /air squats

80 Toes to bar / sit ups

60 Kettlebell swings 24kg/16kg / Russian KB swings

40 HSPU/Push up

20m prowler push o...

January 24, 2018

5 RFT:

50 Double Unders

10 Box Jumps 24”/20”

10 Ball Slams 15kg/12kg

10 Deadlifts 70/55kg

10 Pull Ups

5 Wall Climbs

January 23, 2018

Please bring LONG SOCKS for Rope Climbs.

15 min to work up to a heavy triple Overhead Squat 

AMRAP in 10 min:

5 Power snatch 42.5kg/30kg

10 Overhead lunge 42.5kg/30kg

1 Rope Climb

January 22, 2018

21-15-9

Push Press 50kg/35kg

Power Clean 50kg/35kg

Finisher: Sally Up/Sally Down – Ab tuck crunch or Plank 

January 21, 2018

For Time:

10 Muscle ups

25 Thrusters 35kg/25kg

500m Row

25 Thrusters 35kg/25kg

10 Muscle Ups

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