WOD

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November 29, 2019

Beach WOD - Suttons Beach, Marine Parade Redcliffe

Meet at the Pavilion at 7:30am

November 28, 2019

Deadlift 

5-5-5+

AMRAP in 8 min:

35 Double Unders

10 Handstand Push Ups

Shredding for the Summer #3A

Tabata 

Assault Bike Calories

Rest 2 min, repeat

November 27, 2019

Snatch

1RM

Clean & Jerk

1RM

November 26, 2019

Press

5-5-5+

For Time:

30-24-18-12-6

Abmat Sit Ups

Push Press 42.5/30kg

Shredding for the Summer #2A

Move as far up the ladder as possible in 4 min:

1 Wall Climb

2 Ball Slams 12/9kg (light)

2 Wall Climbs 

4 Ball Slams

3 Wall Climbs

6 Ball Slams

4 Wall Climbs 

8 Ball Slams etc

November 25, 2019

Spend 10 min warming up to a heavy single power snatch

AMRAP in 14 min:

400m Run

20 Alternating Pistols

10 Power Snatch 60/42.5kg

November 24, 2019

Back Squat 

5-5-5+

Working off 90% of 1RM, calculate:

65%-75%-85%

Eg, if my 1RM is 100kg, I would work off 90kg to lift

57.5-67.5-77.5

Shredding for the Summer #1

For Time: (this is a sprint)

9-6-3

Row Calories

Burpee over the rower (lateral)

Rest 3 min and repeat

This is a sprint...

November 22, 2019

Partner WOD

Every 2 min on the 2 min, shuttle run

50 Wall Balls 20/14lb

40 Weighted Box Step Ups 22.5/15kg 24/20”

30 Front Squat 60/42.5kg

20 Clean and Jerks 60/42.5kg

10 Bar Muscle Ups

November 21, 2019

Testing

Deadlift 1RM

Ab finisher

Partner Med Ball Toss to side

AMRAP in 30 sec x 3 each

November 20, 2019

For Time:

9-12-15-12-9

Toes to bar

18-24-30-24-18

DB Snatch 22.5/15kg

Double Unders


 

November 19, 2019

3 x:

4 Min AMRAP:

Row 500/400m

Burpee Box Jump Overs 24/20"

Max Reps Thrusters 42.5/30kg

Rest between rounds, score is total number of thrusters completed.

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