WOD

WOD – Thursday 26 January 2016

Australia Day Public Holiday 8am and 4pm                   The Australia Day WOD is in memory of a great Australian, great soldier and great bloke, CPL Cameron Baird VC MG, paid the ultimate price for his country on 22 june 2013, Killed in Action in the Kod Valley, Uruzgan…

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WOD – Friday 20 January 2017

Part A 5 x 5 Deadlift * 2 minute intervals * more important to perfect form than increase weight *no bouncing Part B Benchmark WOD ‘Jackie’ 1000m Row 50 empty bar thrusters 20/15 30 pull ups (Wodhub.com average 9 min 42 secs) * Heats of three due to number of rowers. Next heat may start…

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WOD – Tuesday 10 January 2017

Part A 20 minutes Clean and Jerk 1-1-1-1-1 Part B Open workout 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 60/40 If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 80/50…

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WOD – Tuesday 3 January 2017

Part A 20 minutes Hang Squat Snatch 1-1-1-1-1 Part B Open workout 12.2 10 Minute AMRAP of: 30 Reps Snatch 35/20 30 Reps Snatch 60/35 30 Reps Snatch 75/45 30 Reps Snatch 95/55

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WOD – Monday 2 January 2017

Normal weekday timings Part A 5×5 Front Squats *Hold weight across sets and log your weight. Part B For time: 100 Burpees EMOM 4 toes to bar Cut off 10 minutes. *start with toes to bar. *scale toes to bar as knees to elbows or on the ground leg raises. *can be done in 10…

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WOD – Friday 30 December 2016

KATHS FAREWELL WOD Entire WOD is done in pairs. Why WOD alone when you can WOD with a friend 😊 Buy In 200m buddy carry – swap at the 100m Mark Then….. Part A. 10mins 100m heavy farmer carry. Male 2 x 30kg. Female 2 x 25kg db -versus- Push ups Part B. 10mins 1…

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WOD – Thursday 29 December 2016

Part A 20 minutes to find a heavy Split Jerk *Take from racks Part B 20 minutes, Short Tabata alternating intervals of: Double unders Kettlebell swings 24/16 *20 seconds on 10 seconds off *40 rounds in total *Fast transitions are key(try to hold numbers from first round)  

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WOD – Sunday 25 December 2016

Merry Christmas Everyone! 7AM only – quick 30 minutes so you can eat all day and deal with rellies. 20 minute AMRAP 5 Burpees 10 Pullups 15 Box Jumps 20 Double Unders

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