Archived WODs

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Back squat

31st December 2009

Strength/power
Back squat:

• max reps at bodyweight
• max reps at 75% bodyweight
• max reps at 50% bodyweight

The year in review: Angus after setting the pace in the sand dune run at the 09 Qualifiers

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Run, squats

30th December 2009

Strength/power
3 sets of max ring dips
3 sets of max ring pull-ups

WOD
4 rounds:

• 400m run
• 50 squats

The year in review: The 2009 qualifiers

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Tyre ball

28th December 2009

Strength/power
Deadlift: 3, 3, 3, 3, max.

WOD
“Tyre ball”
Throw a medicine ball into the tyre from 10ft away.
The workout is complete when you have done this 10 times.
For each failed throw, add five burpees to the end of the workout.
Record total time and burpees completed.
(This may be modified to a team workout.)

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150 Burpees

27th December 2009

Practice:

• Pistols
• Single arm presses

WOD
150 burpees for time

The year in review: Zane surveys the Cronulla sand dunes before the final Qualifier event

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Karen

26th December 2009

Learn a new game
OR
“Karen”
150 wall ball shots (for time)

Hand protection is advised for some workouts

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Annie

24th December 2009

Strength/power
Push press: 3, 3, 3, 3, max.

WOD
“Annie”
50-40-30-20-10:

• Double-unders
• Sit-ups

Front squats

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Team Effort

23rd December 2009

In teams of 2-3, each member in turn completes 4 rounds of 250m row. When not rowing, you get to recover. Total team time is the final score.

If you are solo, row 4x 250m as fast as possible, resting as required between efforts.

The aftermath

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Front squat

22nd December 2009

Strength/power
Front squat: 3, 3, 3, 3, max.

WOD
5 rounds:

• 10 sumo deadlift with high-pull, 40kg/30kg
• 10 lunges

Angus takes a post-WOD nap in the reception area

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Snatch

20th December 2009

Snatch: 1, 1, 1, 1, 1, 1, 1

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Max HSPU

19th December 2009

Strength/power
Max Handstand push-up: 5 sets
Scale to pike push-ups or decline push-ups as required.

WOD
2 rounds:

• Max. air squats in 2 minutes
• 2 minute rest

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Deadlift

18th December 2009

Deadlift: 1, 1, 1, 1, 1, 1, 1.

Increase the load with every rep.
You should complete numerous warm-up sets before hitting your first working single.

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Hang power clean

16th December 2009

Hang power clean: 5, 5, 5, 5, max.

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Back Squat 5RM

15th December 2009

Back squat: 5, 5, 5, 5, max.

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Weighted pull-ups & a Tabata couplet

14th December 2009

Strength/power
Weighted pull-ups: 5 sets of max reps (increase load each set)

WOD
Tabata couplet:

• push-ups
• double unders or box jumps

Score is total of the lowest reps completed in a round for both movements of the couplet

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Deadlifts, burpees

12th December 2009

Strength/power
Push jerk 5, 5, max.

WOD
5 rounds:

• 5 deadlifts, 100kg/70kg
• 10 burpees

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Angie

11th December 2009

“Angie”
For time:

• 100 pull-ups
• 100 push-ups
• 100 sit-ups
• 100 squats

Scale to 75 reps or 50 reps as required.

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OH Squat

10th December 2009

Overhead squat 5, 5, 5, 5, max.

Got squat? We can learn a lot from our children. Will squats effortlessly without coaching.

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Snatch grip deadlift

8th December 2009

Snatch grip deadlift 5, 5, 5, 5, max.

Henry Rollins - a long time friend of the iron

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Murph Jr.

7th December 2009

“Murph Jr.”

For time:

• 800m
• 50 pull-ups
• 100 push-ups
• 150 squats
• 800m

Partitioning is allowed.

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Deadlift, HSPU

6th December 2009

Strength/power
Power clean 5, 5, max.

WOD
15-12-9:

• Deadlift, 100kg/70kg
• Handstand push-up

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Gasser

4th December 2009

Strength/power
Press 5, 5, max.

WOD
3 rounds:

• Gasser (4x50m shuttle sprint)
• 3 min rest

Mike, handstand on Mt Kosciusko

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Deadlift

3rd December 2009

Deadlift 5, 5, 5, 5, max.

75 times floor to overhead. Hurt much?

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50 Burpees for time

2nd December 2009

Strength/power
Front squat 5, 5, max.

WOD
50 burpees for time (games standard or to target)

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