WODs

Fight Gone Bad

2010-03-09T16:00:19+00:00

Three rounds of:

Wall-ball, 9kg/7kg, 10ft/9ft target (Reps)
Sumo deadlift high-pull, 35kg/25kg (Reps)
Box Jump, 20” box (Reps)
Push-press, 35kg/25kg (Reps)
Row (Calories)

Back squat

2010-03-08T15:59:59+00:00

Back squat: 5 x 10 @ 70% of 1RM; 30X1 (tempo).

NOTE: tempo of the lift is indicated by 30X1, this means take a 3 count to descend, do not pause at the bottom (i.e. explosive turn-around), ascend as quickly as possible, take a 1 count to reset at the top.

Thruster, pushup

2010-03-07T16:00:09+00:00

18-12-6:

Thruster, 50kg/35kg
Push-up

Cash-out:

100 walking lunges (for time)

Rest

2010-03-06T16:00:28+00:00

Practice what you suck at!
What is the bodyweight movement that troubles you most?
Spend at least 30 minutes working on it.

Five rounds

2010-03-05T16:00:49+00:00

Five rounds:

DB swing, 25kg/15kg, 10
Half gasser

Cash-out:

50 pull-ups (for time)

Hang power clean

2010-03-04T16:00:12+00:00

Hang power clean: 3 @80% of 1RM, 3 @85%, max @90%.

Cash-out:

5 rounds of double-unders (max reps)

Record reps for each round.

Sectional WOD #1 (Vic/Tas/NZ)

2010-03-03T16:00:41+00:00

For time:

2km row
50 burpees
100 lateral jumps (over 2 x 20kg plate for men/1 x 20kg plate for women)

Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min.

Rest - Flexibilty session

2010-03-02T16:39:41+00:00

Flexibility session:

Dynamic stretching
PNF stretching
Static stretching

As many rounds…

2010-03-01T16:35:47+00:00

AMRAP in 10 min:

Push-up, 5
Knees to elbows, 10
Squat, 15

Press

2010-02-28T16:32:30+00:00

Press: 3, 3, 3, 1, 1, 1.

Cash out - 3 rounds (for time):

KB cross-chop, 10
Box jump, 45cm, 10