WOD WOD, June 5, 2019
Gymnasts Dreams Warm-up A) Shoulder primer B) WOD primer inc dubz play Metcon (Time) Chipper time – 15 minute hard cap 90 x Dubz 45 x Ab mat sit ups 30 x DB snatch 22.5/15kg 15 x Strict HSPU 30 x DB HC and Jerk 22.5/15kg 45 x Ab mat Sit ups 90 x Dubz…
READ MOREWOD WOD, June 4, 2019
The clean out Warm-up DT recovery: 100m Run 10 x Rocking Adductor p side 5 x Inch worm walk outs 3 x Burpees x 3 Rounds Metcon (4 Rounds for reps) Every 6MOM x 4 Sets 10 x Burpee Box Jump 24/20" 15/10 x Cal Bike / ski 400m x Run *Waves leave every 3…
READ MOREWOD WOD, June 3, 2019
Public Holiday “DT” Warm-up A) Extended Flow B) Extended Barbell progressions for complex Metcon (Time) 10 Rounds ( 5 each ) 12 x Deadlifts 9 x Hang Power Cleans 6 x Shoulder 2 Overhead RX : 70/47.5kg *This a heavy RX load – 60/40kg would be the general class RX . *Shorter HERO WOD which…
READ MOREWOD WOD, June 2, 2019
Sunday Sweat Session Metcon (Calories) In teams of 3. 1) AMRAP 15min – Total Cals 45 sec Assault Bike 30 sec DB hold 55/35kg 2) AMRAP 15min – Total Cals 45 sec Ski Erg 5 burpees onto 20kg plate * Team members start effort on the minute * Few mins rest after completion of first…
READ MOREWOD WOD, June 1, 2019
“Kelly” May Benchmark ( In June hehe ) We are going Longggggggggg today Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# 35 Minute cap OPTIONS : Dissected Kelly: 5 Rounds 300/20/20
READ MOREWOD WOD, May 31, 2019
Farmstrong Friday Warm-up FUN – IDO PORTAL BIZ G 1 : 6 Mins : Buddy hand / foot guided touch G 2 : 6 Mins : Coin game : 2 x 20 cent pieces per team 20m Farmers Carry (Weight) 20mm Max Load FC 3 Sets of handles – Share em out – OUTSIDE Small…
READ MOREWOD WOD, May 30, 2019
Full Gasser Warm-up 2 Sets of : 5 x T Spine rotations per side 5 x "Y" Push Ups 5 x Shoulder Taps P/side 50m Per side SA Overhead KB carry Close Grip Bench Press (Weight) E3MOM x 4 Sets: 6 x CGB – Building Superset 8 x Feet elevated Ring Row Metcon (AMRAP –…
READ MOREOlympic Weightlifting WOD, May 30, 2019
Cycle 5: Cleans & FS’s Wk 1 Snatch (Weight) 8mins to work upto 80% Then, Every 2mins 4×2 @ 80% Clean and Jerk (Weight) Every 3mins 1x (2+1) @ 55% 2x (2+1) @ 65% 2x (2+1) @ 75% Clean (Weight) Cont. from CJ Every 3mins 1×1 @ 80% 1×1 @ 85% *Record 85% lift Front…
READ MOREWOD WOD, May 29, 2019
Strong Medicine Warm-up A) Movement Flow B) Squat Prep / Glutes Back Squat (Weight) Every 2:30mins: 1×5 @ 50% 1×4 @ 60% 1×3 @ 70% 5×5 @ 75% Metcon (Time) For time : FINISHER: 50/40 cal bike ( 3 min cap ) 25 Burpees to target *New wave every 4 mins *Max intensity *Hang on…
READ MOREWOD WOD, May 28, 2019
Boat Race Warm-up A) Extended couch stretch 90 / 90 High and low B) 3 Sets of: 100m run 10 x Inch worm walk outs 10 x Deadbugs Metcon (8 Rounds for reps) In Pairs P1 : 500m row P2 : 400m run *On the 4 Minute *Start on alternate stations * Complete 4 Rounds…
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