WOD

WOD 2018-06-28T09:38:33+00:00

The 49er

The 49er

” Its my birthday and I do what I wanna..” And you’re all invited to a wee throw down to celebrate !! No pressies please, just leave it all out there in ‘The 49’er’ and perhaps a cleansing ale a little later :-P

WOD

” The 49er ”

 

7 Power Snatch (60/40)

7 HSPU

7 Cal Row

7 Overhead Squat

7 Kettlebell Swing (32/24)

7 Rounds

CAP 30

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13.2

Eddie PP

A big welcome back to those who have been on holiday so far this year, the time has come to get amongst and feel the pain and the glory that we all love so much!  Today we build up some speed with a spicy little triplet for just 10 minutes. The loads are relatively light so get your set ups right and go at it. And a big HBD to Eddie !!

Strength

OTM 8

3 Front Squat (65-70% 1RM )

WOD

” 13.2 ”

AMRAP 10
5 Shoulder To Overhead (50/35 kg )
10 Deadlift
15 Box Jump

Compare to : 27/1/2015

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Double Triplet

Kat Run

Classes today at 8am and 930am  Coach Shasa.

WOD

” Double Triplet ”

Teams of 2

AMRAP 20

A performs the following triplet then rests while B follows :

Run 200 m

10 Kettlebell Swing (24/16)

5 Thruster (40/25)

Score is Total Reps

The Shit List

Today i will kill it
Last day of testing before our pre Open strength cycle starts on Monday. Yes the S**t List just keeps popping up but a pretty good yard stick for measuring your progress over the last 3 months. Get After It!
Strength
OTM 8
3 Overhead Squat (65% 1RM )
WOD
” The Shit List “
AMRAP 20
50 Wall Ball
50 Double Under
40 Box Jump (60/50 cm )
40 Toes To Bar
30 Chest To Bar Pull Up
30 Burpee
20 Power Clean (70/45)
20 Jerk
10 Snatch
10 Muscle Up
Compare to : 10/11/2015

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11.3

Another great turnout for Deadlift Wednesday with a few machines going sub 10 minute Christine! Only 5 minutes in the wod today. Ouch ;-)

Strength

OTM 8

3 Push Press (65% RM S/Press)

3 Strict C2B Pull Up

WOD

” 11.3 ”

AMRAP 5

Squat Clean + Jerk

*In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Compare to : 13/12/2015

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