WODs

May 16th, 2018

Category: WODs
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Wednesday 16th May, 2018

Today’s WOD “Squat day”  5 – 5 – 5 Back Squat 65%, 75% and then 85% THEN AMRAP at 65% Accessory: 3 x 20 step ups (DB in farmer carry) Alternate with 10 strict TTB or knee raises   Alright, squat day is back, thank goodness! Here we continue our lifts of the 5,3,1 program […]

May 15th, 2018

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Tuesday 15th May, 2018

Today’s WOD 5RFT 9 Toes To Bar 12 Sumo Deadlift high Pull 50/35kg 400m Run 20min CAP   We are after a 15minute WOD here. This is a triplet of TTB, SDHP and running. The SDHP are a little heavier than recent WODs we have done, you will need to use all of the tech […]

May 14th, 2018

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Monday 14th May, 2018

Friday night was an epic battle for the Jandallion between Kirk and the challenger Sam.   The pace was hot right from 3, 2, 1…GO with both athletes going neck and neck right through to the Overhead Squat round before a no rep from Kirk allowed Sam to get a rep or two up on […]

May 11th, 2018

Category: Blog
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Friday 11th May, 2018

Today’s WOD 5 X 5 minute AMRAP Row for max metres REST 5 minutes between AMRAPS   Todays WOD is for max distance set the rower up for 5min intervals and record your distances per row. This is a great chance to practice tech, don’t let your head be flopping all over the place, push […]

May 10th, 2018

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Thursday 10th May, 2018

Today’s WOD U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by […]

May 9th, 2018

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Wednesday 9th May, 2018

Today’s WOD Part 1 – Snatch complex work up to a heavy: high pull (from hang) – hang power snatch – hang squat snatch Part 2 – For time 30 DB snatch 25/17.5 20 burpees 200m run   A technique session again for the snatch movement, we can work up to something heavy here. Each […]

May 8th, 2018

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Tuesday 8th May, 2018

Today’s WOD “Squat day”  OHS to a heavy single THEN 3 – 3 – 3 Back Squat 70%, 80% and then 90% THEN AMRAP at 70%   Old favourite but with a new twist…Squat day – are introducing our OH squat into the mix. We are working up to a heavy single (Not a max). Today’s number […]

May 7th, 2018

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Monday 7th May, 2018

Today’s WOD “FRAN” 21-15-9 Thrusters 43/30kg Pull Ups   Big benchmark day. It would be good to check in on your previous times/scales so that you have a goal to hit – this could be a better time at RX or a step closer in weight/less assistance in the pull-ups. As we know Fran is […]

May 4th, 2018

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Friday 4th May, 2018

Today’s WOD With a partner alternate rounds : 14 rounds for time of: 200m row 8 Wall Balls 9/6kg 10ft 4 muscle ups SnC 200m row 8 wall balls 6/3kg  9ft Burpee Jumping Pull Up   This is not an all-out sprint on the rower but a good 80-90% effort. We should feel out of […]

May 3rd, 2018

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Thursday 3rd May, 2018

Today’s WOD Deadlift 3-3-3-3-3 6min AMRAP 20 deadlift 50/35 10 hang power cleans 5 push jerk   2 parts to the session The first part is a check in on your midline stability and posterior chain strength. We are not maxing the deadlift but looking for a good tonnage across the 5 sets – the […]

May 2nd, 2018

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Wednesday 2nd May, 2018

Today’s WOD For time: 10-8-6-4-2 Thruster 70/50kg 50-40-30-20-10 Double under   This is a strength WOD of medium length (likely longer than 5mins if you’ve made it heavy enough) these should be really tough sets. The weight will be guided by what you can safely thruster but also return to the front rack. Particularly the […]

May 1st, 2018

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Tuesday 1st May, 2018

Today’s WOD 14min AMRAP 5 burpees 10 push press 43/30kg 200m run   Finisher – strict knees to elbows 4 x 5 reps   This is to be light so it’s really pushing aerobic capacity. We want to choose a weight that we can do the 10 reps UB. We are going for fast reps […]

Apr 30th, 2018

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Monday April 30th, 2018

Today’s WOD Front squat 5 @ 75% 3 @ 85% 1 @ 95% then go up in 5% increases to find a new max. then Back squat  5 @ 75% 3 @ 85% 1 @ 95% then go up in 5% increases to find a new max.   Accessory 3 x 20 Dumbbell Walking Lunge   This […]

Apr 28th, 2018

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Saturday 28th April, 2018

Today’s WOD In teams of 3 3 Rounds of 30 Deadlift 60/40kg – rig dead hang 30 pull ups – HS hold 30 OHS 60/40kg –  Squat hold   One person will be resting one will be static holding one working. Reps will not count unless the static hold is also being done. If you end […]

Apr 26th, 2018

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Thursday 26th April, 2018

Today’s WOD AMRAP 12 12 Wall balls 9/6kg 10ft 12 Ring Dips 50 Double under Ring dips scale: ring push ups, or push ups   These 3 movements will tax the shoulders, choose a progression for dips that you can do 12 out of the gate

Apr 25th, 2018

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ANZAC DAY – Wednesday 25th April, 2018

Today’s WOD Tama For time: 800-meter single-arm barbell farmers carry, 45/35 lb. 31 toes-to-bars 31 push-ups 31 front squats, 95/65 lb. 400-meter single-arm barbell farmers carry, 95/65 lb. 31 toes-to-bars 31 push-ups 31 hang power cleans, 135/95 lb. 200-meter single-arm barbell farmers carry, 135/95 lb.   Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was […]

Apr 24th, 2018

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Tuesday 24th April, 2018

Today’s WOD Part A Work to a max of H/Hang – mid thigh – at knee Snatch complex Part B 3 x 3 min AMRAPS 10 Hang power snatch 50/35 Max Cal Row 3 min rest   The weight for the WOD should be between 65 and 75 % of what you get to for […]

Apr 23rd, 2018

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Monday 23rd April, 2018

Today’s WOD 70% – 80% – 90% Front squat 3-3-3 then 70% – 80% – 90% Back squat 3-3-3   Accessory 3 x 20 Dumbbell Walking Lunge   The continued 5-3-1 program. Today we will hit 70%, 80% and then 90% on the front squats and then the back squats. Next week there will be […]