WOD

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

Lynne

Building to a heavy bench then dialling it back to a manageable load to experience this amazing workout. Although local muscular endurance is tested the anaerobic effect is enormous and leaves you gasping after a few non timed rounds.

Strength

E 2 M 5 Rounds

10-8-6-4-2 reps of :

Deadlift

Bench Press

WOD

” Lynne “

Bodyweight Bench Press (e.g., same amount on bar as you weigh)

Pull Up

5 rounds for max reps.

There is NO time component to this WOD.

Perform the Pull Ups immediately after the Bench Press.

2011 Regional Event 1

Week 2 of our Muscle Up progressions. Then we test our ground speed and skills with the Handstand Push Up.

Gymnastics

Muscle Up Progressions

3 x 5 Ring Pull

3 x 5 Ring Dip

3 x 5 Kip Swing

3 x 5 Transition

WOD

” INDIVIDUAL EVENT 1 – 2011 “

Run 1 km

30 Handstand Pushup

Row 1 km

CAP 15

*add a second on for every metre/ rep not completed at the CAP.

Randy’s Balls

Monday must mean Snatch Day. The complexes we run gives us timing and rhythm that relates to positioning our barbell so we can repeat the movement with efficiency and accuracy. In todays wod your recycling of your snatches will need to be on point as those big dirty wall balls keep coming at you. And well done to local boys Fray and Jacob on competing well in the 2Toa pairs comp over the weekend.

Strength

E 2 M 5 R

SG HP + HPS + HSS + OHS

*build

WOD 

” Randy’s Balls ”

75 Power Snatch (35/25)

EMOM 10 Wall Ball (9/6)

CAP 10

War Pigs

A few years ago we ran this monster off the back of our 1 RM C n J testing and people owned it. The numbers on the board this week didn’t lie. Classes at 730am and 930am. Get It.

Partner WOD

” War Pigs”

50 Burpee

10 Clean and Jerk (80/50kg)

75 Box Jump (65/55cm)

10 Clean and Jerk

100 Pull Up

10 Clean and Jerk

75 Box Jump

10 Clean and Jerk

50 Burpee

For time.

Teams of 2 share reps equally.

Thousand Yard Stare

Building to a big double in our front squat today then hanging on for ten minutes in a fierce little couplet.

Strength

E 2 M

Front Squat 10-8-6-4-2 reps

WOD

” TYS ”

AMRAP 10

30 KBS (24/16)

15 Front Squat (50% of 2 RM )