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Dec
19

WOD 19/12/14

Ring Dips

Pete working for those 60 ring dips in today’s WOD

Strength:
Overhead squat from rack

WOD:
30-20-10
Thrusters (15/20kg)
OHS
Ring dip
*Run 150m after each set

WOD Scores

 

Dec
18

WOD 18/12/14

For Calories

Today’s good ol’ calorie burner left everyone feeling a little like this…

Strength:
5 x 5 Bench Press
30-45s high plank holds between sets

WOD:
Max reps in 2 mins at each station:
Air Dyne for calories
Double Unders
Wall Balls (14/20lb to 9/10′)
KB Swings (16/24kg)
Row for calories
*Rest 2 mins then repeat

WOD Scores

 

Dec
17

WOD 17/12/14

Push Jerk

The 5:45am-ers warming up their push jerks

Strength:
15 mins to build to a heavy Clean & Jerk

WOD 1:
EMOM 14
Even minute: 2-3 C+J @ 80% of single
Odd minute: 12-15 Russian KB Swings (heavy)

WOD 2:
In 4 minutes:
Run 400m
Then in remaining time max effort burpees to 6′ target

Scores coming soon…

 

Dec
16

WOD 16/12/14

Bar Muscle Ups

Kieren busting out his bar muscle ups before heading back to the UK for Xmas!

Strength:
3 x 5 Back Squats
30 sec hollow body hold between sets

WOD:
AMRAP 12
5 BMU/10 C2B/15 Pull Ups
10 Pistols/20 Jumping Lunges
15 Deadball over the shoulder (25/40kg)

WOD Scores

Dec
15

WOD 15/12/14

Toes to Bar

A good little burner to dust off the weekend cobwebs!

WOD:
Buy in with 800m run, then
21-15-9
Toes to Bar
Hang Power Clean (35/50kg)
Front Squat
Cash out with 800m run

WOD Scores

Dec
12

WOD 12/12/14

Pendlay Row

Simone working her Pendlay Rows under the watchful eye of Coach Dylan

Strength:
5 x 5 Pendlay Rows

WOD:
30 Box Jump Overs (20/24″)
30 KB Swings (16/24kg)
30 Wall Balls (14/20lb to 9/10′)

Dec
11

WOD 11/12/14

Snatch

Claire, Sarah & Karen putting their snatch technique into practice for their last Fundamentals workout

Strength:
Build to heavy 3 rep Power Snatch

WOD:
3-6-9-12-9-6-3
Power Snatch (35/50)
C2B Pull Ups
30 Double Unders between each round

WOD Scores

Dec
10

WOD 10/12/14

150m run

Tony leads the way in the 150m running in today’s WOD

Strength:
3 x 7 Back Squat

WOD:
Every 2 minutes for 12 minutes, complete:
150m run
15 sit ups
AMRAP of Deadball Over Shoulder (30/40) in remaining time

WOD Scores

Dec
09

WOD 9/12/14

Words can not express how proud we are of our team who competed on the weekend at the Allstar Affiliate Series Finals in the Sunshine Coast: Tash, Kirst, Kayla, Mike, Dylan and Matt. 28th out of 57 teams, WELL DONE! Special mention also goes to our  judges Match & MJ and our amazing support crew who went above and beyond over the weekend.

AMRAP 5 mins
8 Burpee Bar Hops
8 Hang Cleans (35/50)
- rest 2 mins -

AMRAP 5 mins
8 Hang Cleans
8 Air Squats
- rest 2 mins

AMRAP 5 mins
8 Air Squats
8 Burpee Bar Hops
- rest 2 mins -

AMRAP 5 mins
8 Hang Cleans
8 Air Squats
8 Burpee Bar Hops

WOD Scores

Dec
08

WOD 8/12/14

Ana on her second 150m lap with 48kg!!

WOD 1 – 6 Rounds For Time:
Run 400m
20 Medicine Ball Crossover (14/20)
20 Jumping Lunges
20 Hand Release Push Ups

WOD 2 – For Time:
3 x 150m (450m total) KB Farmers Carry

WOD Scores

 

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