WOD

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June 29, 2018

BBQ post WOD today. Come down and have a workout and a feed :)

'Olympic Total'

Snatch 1RM

Clean and Jerk 1RM

June 28, 2018

AMRAP in 20 Minutes

Continue as far up the ladder as possible, in 20 minutes:

3 Thruster 60kg/40 kg

3 Pull Ups

3 Med Ball Twists 20lb/14lb

6 Thruster 60kg/40 kg

6 Pull Ups

6 Med Ball Twists 20lb/14lb

9 Thruster 60kg/40 kg

9 Pull Ups

9 Med Ball Twists 20lb/14lb

12 Thrusters 60kg/4...

June 27, 2018

Row 1km Time Trial

Weighted Pull ups (optional)

2-2-2

3 RFT:

15 Box Jumps 24”/20”

15 kettlebell swings 24kg/16kg

June 26, 2018

Alternating EMOM for 16 min:

Min 1:  10 Front Squat 50kg/35kg

Min 2:  15 Sit Ups (GHD Sit ups for exp. athletes)

Min 3:  10 Jumping Lunges

Min 4:  15 Ball Slams 15kg/12kg

June 25, 2018

Press

3-3-3

Push Press

3-3-3

Push Jerk

3-3-3

June 24, 2018

Work up to a heavy triple Touch 'n' Go Power Snatch

'Isabel'

For Time:

30 snatches 60kg/42.5kg

June 24, 2018

Partner 'Cindy'

AMRAP 20 Minutes:-

5 Pull Ups

10 Push Ups

15 Squats

One round each, tag in and out. 

Sally Up Sally Down

June 21, 2018

Please Bring Long Socks if you want to climb the ropes.

Kipping HSPU Work or Rope Climb work

For Time:

20-15-10

V-Ups

Handstand push ups

June 20, 2018

Deadlift

3-3-3-3-3

AMRAP in 8 min:

Run 200m

5 Thrusters 42.5kg/30kg

10 Wall Ball 20lb/14lb

15 Deadlifts 42.5kg/30kg

June 19, 2018

Skill work on Kipping Pull Ups or Ring Muscle Ups

then ....

For Time:

10 DB Snatch 22.5kg/15kg

10 Burpee Box Jump Overs 24/20”

20 DB Snatch 22.5kg/15kg

10 Burpee Box Jump Overs 24/20”

30 DB Snatch 22.5kg/15kg

10 Burpee Box Jump Overs 24/20”

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