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WOD – Friday 30 January, 2015

FITNESS/RISE/PERFORMANCE
A/T


 

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WOD – Thursday 29 January, 2015

FITNESS
warm-up TABATA (alternating) bar hang/ floor hollow face down
Skill/ strength- Strict Pullup
5X5 pullup
WOD – 10-1
Burpee
kb swings
situps

RISE/PERFORMANCE
Activation 10 mins
Show active body on the floor 1 min. heels together, 
bum on abs on. Then 2 rounds 2x 20 v pumps – 1 min 
hang- 2x superman’s-  1 min wall walk hold
3×15 thrusters UB same weight as last week
WOD 20 min cut off
2 rounds
10 OHS
10 C2B
Then 2 rounds 
12 OHS
12 C2B
Then 2 rounds
14 OHS
14 C2b
Then 2 rounds
16 OHS
16 C2B
Continue till 20’s


 

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WOD – Wednesday 28 January, 2015

FITNESS
Skill- front squat ( build to 30/40kgs)
WOD1-  30 sec on 30 sec off front squat X10mins
WOD2- Block run into 50 wall balls

RISE/PERFORMANCE

Activation 10 mins
Show active body on the floor 1 min. heels together, 
bum on abs on. Then 2 rounds
2x Slides – 1 min hang- 2x slides-  1 min wall walk hold
Strength
A1 5×5 Back squat as heavy as possible
A2 Push jerk 5×5
Then 
100 wall balls for time
Then 
3 x 800 m sprints




 

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WOD – Tuesday 27 January, 2015

FITNESS
Skill – hang Power clean ( build to 30/40)
WOD- ladder (12min)
1 hang power clean
25 dubs/ 50 singles
2 hang power cleans etc

RISE/PERFORMANCE
Activation 10 mins
Show active body on the floor 1 min. heels together, 
bum on abs on. Then 2 rounds
2x Bear crawl – 1 min hang- 2xcrab walk-  1 min wall 
walk hold
Oly 
Hang snatch tech  + MU tech
EMOM 20 mins
Odd 3 heavy as possible hang snatches
5 MU or MU progressions on rings
7 mins Burpee box jumps



 

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WOD – Monday 26 January, 2015

CLOSED FOR AUSTRALIA DAY PUBLIC HOLIDAY

 

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WOD – Saturday 24 January, 2015

AUSTRALIA DAY WOD SPECIAL

Open WOD: BRING YOUR FRIENDS & FAMILY TO SHARE THE PAIN

8am Kick-Off (Please dress in your finest Aussie get up)

9am Cafe Breakfast inc. $5 Bacon & Egg Rolls

*Nutrition Seminar running at 8am also – compulsory for new members


 

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