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Saturday 7 May 2016

WOD

INDIVIDUAL EVENT 6 – 2014

For time:
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row

Time cap: 21 minutes

 
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formats

Friday 6 May 2016

WOD

Bench Press

5×3

Then

EMOM for 14 minutes

Odd – 15 KB 24/16

Even – 10 SDHP 35/25

 
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Thursday 5 May 2016

WOD

20 minutes gymnastic tech.

Then

Choose one of the 10 workouts for May.

 
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Wednesday 4 may 2016

WOD

25 Cal bike

30 Box jumps 24/20

20 T2B

10 Pc 84/59

20 T2B

30 Box Jumps 24/20

25 Cal row

Rest 5 minutes

30 Power cleans 70/49

Must be T&G

Must be done in 5’s only

Rest 5 minutes

5 Rounds

:30 work, :30 rest

for Max reps of DU

 
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Tuesday 3 May 2016

WOD
EMOM for 10 minutes

5 Power Snatch


 

Then

3 Rounds

Run 400m

20 Situps

20 DB PS – alternating 20/15

_DSC0086

 
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Monday 2 May 2016

THERE ARE NO SESSIONS TODAY DUE TO THE PUBLIC HOLIDAY.


 

Month of May T-shirt challenge.

  • 10K row
  • 10 minute bottom of squat hold
  • 5K run
  • 50 back squats @BW/.75BW
  • 150 bar facing burpees
  • “Christine”
  • “Diane”
  • “Fran”
  • “Annie”
  • “Grace”

Complete ANY 8 of the above workouts in the month of May to earn a shirt.

 


 

 
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Sunday 1 May 2016

R&R

 
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Saturday 30 April 2016

WOD

For time, working on the odd minutes, and resting on the even minutes:
100 chest-to-bar pull-ups
125 reps push press 43/30
150 reps back squat 43/30

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

 
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Friday 29 April 2016

WOD

Row 1K

Run 2 Miles

Row 1K

 
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Thursday 28 April 2016

WOD

Power Snatch

4×3 @ same weight

2×2 @ same weight

Then

Back Squat

5×5 @ 70-80%

_DSC0616

Photo by Andrew wills

 
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