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WOD
[A] 4 rounds for time of:
25 Kettlebell Swings, 32kg (24kg)
20 Push-ups
15 Pull-ups
Run, 400m
[COMPETITION TRAINING]
[B] 3-Position Clean + Jerk
1-1-1-1-1
The 3-Positions are Mid Thigh, Hang and Below Knee. Perform 1 Split Jerk after the Below Knee Clean.
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WOD
[A] "Amanda"
9-7-5 reps, for time of:
Muscle Up
Snatch, 62kg (42kg)
[COMPETITION TRAINING]
[B] 2 rounds for time of:
Kettlebell Farmers Walk, 200m
Double Kettlebell Front Rack Walk, 100m
Double Kettlebell Overhead Walk, 50m
Men use 2 x 24kg Kettlebells. Women use 2 x 16kg Kettlebells.
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WOD
[A] Front Squat
3-3-3-3-3
[B] Strict Press
3-3-3-3-3
[COMPETITION TRAINING]
[C] Complete as many rounds as possible in 10 minutes of:
Ski Erg, 15 cals
GHD Sit-up, 15 reps
Double Under, 30 reps
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6am - Normal Class for unregistered athletes
7am - Registered athletes, briefing and heats
WOD
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
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WOD
[A] Bench Press
5-5-5-5-5
[B] Bent Over Row
5-5-5-5-5
[COMPETITION TRAINING]
C] For time:
Assault Bike, 50 calories
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WOD
[A] For time:
Run, 400m
21 Kettlebell Swings, 32kg (24kg)
21 Wall Balls, 20lbs (14lbs)
Run, 400m
18 Kettlebell Swings, 32kg (24kg)
18 Wall Balls, 20lbs (14lbs)
Run, 400m
15 Kettlebell Swings, 32kg (24kg)
15 Wall Balls, 20lbs (14lbs)
[COMPETITION TRAINING]
[B] Muscle Up
3 x Max reps
Rest exactly 2 mins between each set. Score is total reps from all 3 sets.
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Happy Birthday Wendy Swift!!!
WOD
[A] Power Snatch
3-3-3-3-3-3-3
These are touch & go reps
[B] For time:
60 Toes-to-Bar
6 min time cap.
[COMPETITION TRAINING]
[C] For time:
Row 5000m
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WOD
[A] Complete as many rounds and reps in 20 minutes of:
10 Chest-to-Bar Pull-ups
20 One-legged Squats, alternating
10 Box Jumps, 36" (30")
[COMPETITION TRAINING]
[B] Every minute for 10 minutes:
Clean & Jerk, 1 rep
Increment up to a max for the day. No misses.
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WOD
[A] "Elizabeth"
21-15-9 reps,for time of:
Clean, 62kg (42kg)
Ring Dips
[COMPETITION TRAINING]
[B] For time:
Rope Climb, 12 reps
Reps 1, 4, 7 and 10 must be legless.
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*Group Sessions*
Mon, Tue, Wed, Thur, Fri:
5am, 6am, 7am, 9:15am, 5pm, 6pm
Sat - 6am, 7am
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