WOD

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April 30, 2018

Work up to a heavy triple touch ‘n’ go Snatch

5 RFT:

7 Snatches 50kg/35kg

21 Double Unders

Skill Work:

Tabata Toes to Bar

April 29, 2018

Back Squat

5-5-5

Finisher:

3 x

In 90 Sec complete 30 sec top of the push up hold then AMRAP in 60 sec of Push Ups.

Rest 1 min between efforts

April 27, 2018

AMRAP up the ascending ladder in 10 min:

3 Clean & Jerks 60kg/42.5kg

1 Rope Climb

6 Clean & Jerks 60kg/42.5kg

2 Rope Climbs

9 Clean and Jerks 60kg/42.5kg

3 Rope Climbs

12 Clean & Jerks 60kg/42.5kg

4 Rope Climbs

15 Clean & Jerks 60kg/42.5kg

5 Rope Climbs

18 Clean & Jerks 60kg/42.5...

April 26, 2018

'Annie'

50-40-30-20-10

Double Unders

Sit Ups

* There is also a warm up WOD for experienced athletes *

April 25, 2018

Snatch

2-2-2-1-1-1

AGOQ Workout 4

AMRAP in 5 min:

9 HSPU

6 Burpees

3 Snatches 75kg/52.5kg

April 24, 2018

'WOOD'

5 Rounds For Time:

Run 400m

10 Burpee Box Jump Overs 24"/20"

10 Sumo Deadlift High Pull 42.5kg/30kg

10 Thrusters 42.5kg/30kg

Rest 1 min

April 23, 2018

Deadlift

3-3-3-3

4 x 500m Row

Rest approx. 2 mins between efforts

April 22, 2018

Work up to a heavy triple Overhead Squat (taken from the floor)

AMRAP in 10 min:

30 Push Ups

30 Toes to Bar

30 Overhead Squats 55kg/40kg

10 Muscle Ups

April 20, 2018

Clean and Jerk

15 min to establish 1RM

Partner Workout

5 Rounds for Time:

5 Power Cleans 50kg/35kg

100m Run

April 19, 2018

Chipper:

50 Alternating dumbbell snatch 22.5/15kg

25 Pull ups

50 Pistols

25 V up

50 Push Press 35/25kg

25 Ball Slams 15kg/12kg

50 Double Unders

25 HSPU

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