WOD

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

Partner Painstorm

WOD

“Partner Painstorm “

Run 200 m

7 Power Clean (60/40)

7 Box Jump

Row 250 m

7 Push Press

7 Burpee

30 minute AMRAP

* Partner A runs, B power cleans, A box jumps etc

Storm Warning

Max Out Friday. 530pm Social Hour to follow.

Strength

In 20 mins :

Front Squat 3-2-1-1-1-1-1 reps

WOD

” Storm Warning ”

3 Rounds of :

30 Wall Ball (9/6)

30 Kettlebell Swing (24/16)

EMOM 5 Deadlift (100/70)

*starts with Deadlift

CAP 15 minutes

Bottom Feeder

Queens Birthday Weekend and Saturday classes as usual. Closed Sunday and One class only on Monday night at 430pm. Burgers, Beer and The Filthiest Fifty is our big NZFL Fun-Raiser so hit the road early and get back in time for the Epicness!

Strength 

1 Clean & 2 Split Jerk: 5 sets of 2. Working up to heavy set of 2.

WOD

” Bottom Feeder ”

Run 800 metres

100 Double Under

50 Alt DB Snatch (22.5/15 kg)

Run 600 metres

75 Double Under

35 Alt DB Snatch

Run 400 m

50 Double Under

20 Alt DB Snatch

For time.

The Chief

Strength

Bench Press 3-2-1-1-1-1-1 reps

Deadlift  3-2-1-1-1-1-1 reps

5 rounds

WOD

” The Chief “

5 x 3:00/1:00

3 Power Clean (60/40)

6 Push Up

9 Air Squat

Score is TOTAL reps over 5 rounds.

Start each cycle from last rep on previous cycle.

Compare to : 18/10/2016

Nate

Gymnastics

EMOM 10

Odd: 1/2/3 Ring Muscle Up

Even : 3/5/7  HSPU

WOD

” Nate “

AMRAP 20

2 Ring Muscle Up

4 HSPU

8 Kettlebell Swing (32/24)

Compare to : 13/6/2017

Workout in honour of  :
Nathan Hardy
Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Nate is survived by his wife, Mindi, and his infant son Parker.