The girls are getting stronger – lots of PRs in Benchmark WOD “Elizabeth” today!
Benchmark WOD “Elizabeth”:
21-15-9
Cleans (45/60kg)
Ring dips
Click here for previous Elizabeth scores
May
17
WOD 17/5/13 – Benchmark “Elizabeth”
May
16
WOD 16/5/13
Welcome to the new crew – Shreya, Leeana, Joel, Matt, Liam, Rachael, Harriet, Cara, Shane, Ashleigh, Phala, Sharlyn & Paul!
Strength:
1 RM bench press
WOD:
21-15-9
Push press (40/60kg)
C2B pull ups
Squat bar hops
May
15
WOD 15/5/13
Yep, it’s Long-Socks-Wednesday (today, and every Wednesday)!
WOD:
30-20-10
Wall balls (14/20lb)
Box jumps (20/24″)
KB swings (16/24kg)
Med ball cleans (14/20lb)
Ab mat sit ups
KB SDHP
HR push ups
Jumping lunges
Pull ups
Burpees
30 min cut-offÂ
May
14
WOD 14/5/13 – Benchmark “Cindy”
Benchmark Cindy – pull ups, push ups, squats – repeat…
Strength:
Back squat (3/5 RM)
Benchmark WOD – “Cindy”:
20 min AMRAP
5 pull ups
10 push ups
15 squats
Click here for previous Cindy scores
May
13
WOD 13/5/13
Lots of Clean & Jerk PRs set today – Tash looks pretty happy with hers!
Skills work:
Clean from the blocks practice
Jerk from the racks practice
WOD:
1 RM clean & jerk
May
10
WOD 10/5/13
Diana and Karyn partner up for today’s deadlifts/burpees/wall balls WOD
Strength:
3/5 RM deadlift
Partner WOD:
5 rounds of 2 mins each -
5 deadlifts (70/100kg)
10 burpees
AMRAP of wall balls in remaining time
One partner works while one rests, switch every 2 mins
Score = total number of wall ballsÂ
May
09
WOD 9/5/13 – Benchmark “Grace”
5:00pm Grace-off!
Benchmark WOD “Grace”:
30 clean & jerk for time (45/60kg)
May
08
WOD 8/5/13
Ric and Andy smashing today’s double-under/push-press couplet
Strength:
3/5 RM strict press
WOD:
50 double-unders
20 push presses (30/45kg)
40 double-unders
16 push presses
30 double-unders
12 push presses
20 double-unders
8 push presses
10 double-unders
4 push presses
May
07
WOD 7/5/13
Tim and Dylan get a little bonus WOD in at the end of the day
Strength:
1RM squat clean
WOD:
10 min AMRAP -
6 squat cleans (50/70kg)
9 toes to bar
12 hand release push-ups
May
06
WOD 6/5/13
Brian and Pat finish out their WODs with good kettlebell snatch form
Strength:
5-5-5-5 front squats
WOD:
21-15-9
Front squat (50-75% of 5RM)
KB snatch (16/25kg)
THE CHALLENGE IS NOW ON!
