WOD – Wednesday 08/04/15
A.
Strict PU ladder
1,2,2,3,3,4,3,3,2,2,1
30 sec rest between sets
(Add weight if necessary)
B.
Helen
400m run
21 kb swings 24/16
12 pull ups
WOD – Tuesday 07/04/15
A.
10×2 back squat 1 min rest btwn sets
(Find a weight & stick to it)
B.
3 rds
30 wall balls 9/7
20 burpees
10 deadlifts 100/70
14min Time Cap
WOD – Friday 03/04/15
A.
Practise something you suck at for 15mins
B.
5min AMRAP
5 Box Jumps 30/24
10 press up (HR)
20 DUs
REST 2 MINS
5min AMRAP
5 Plate Burpees
10 lunge steps
100m run with plate (giveway sign & back)
GTOH Plate 20/15
WOD – Thursday 02/04/15
A.
Split Jerk
Work on tekkers & find a 1 rep for that day
B.
Row 1000m row
Run 800 meters
50x KB Swing
WOD – Wednesday 01/04/15
A.
OHS
1-1-1-1-1-1-1 (90%-95% of 1RM) or work up to heavy 1 rep for that day
*For those still working on their positioning, then spend 20min working on tekkers
B.
10min EMOM
Odd: Strict T2B/high knees/L holds
EVEN: Strict Ring Dips/progressions
WOD – “The BP” leaving WOD 31/03/15
20 STOH 70/40
Run 400m
20 Squat cleans 70/40
Run 400m
20x HSPU
Run 400m
20 Pistols
Run 400m
20 Burpees
Run 400m
20 Snatch 70/40
Run 400m
20 Pull ups
Run 400m
35min Time cap
*scale appropriately
WOD – Monday 30/03/15
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women […]
Easter Weekend Open Times
Friday – 03/04/15
Open Gym – 10:00am – 2:00pm (will be a WOD on the board)
Saturday – 04/04/15
10:00am – Yoya Gymnastic
11:15am – Team WOD
12:30pm – Open Gym
2:30pm – Closed
Sunday – Closed
Monday – 06/04/15
Open Gym – 10:00am – 2:00pm (will be a WOD on the board)
Tuesday – 07/04/15
Normal hours
WOD – Friday 27/03/15
A.
Deadlift
3-3-3-3-3-3-3 (working around 70-80% of 1RM with good form)
B.
15.5 Prep/skill work
WOD – Thursday 26/03/15
A.
Every 90sec for 9mins 3 position clean (high hang/hang/floor) Work up to a heavy set.
B.
5 rounds
400m Run
15 Front Squats 50/35
20min Time cap