WODs

Sep 30th, 2013

Category: Blog
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Monday 30th September

  Skill/Strength Handstand Hold Handstand push up 5 sets or seated DB press 5 sets of 5 WoD Power 6 Rounds for time: 1 HSPU 5 Power Clean 45/65 5 Pull Up 5 toes to bar S+C 6 Rounds for time: 5 Push Ups 5 Power Cleans 35/50 5 Ring Rows 10 Abmat Sit Up

Sep 27th, 2013

Category: Blog
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Friday 27th September

  Strength Back squat 5×5 (don’t include warm up weights, aim for 70% of 1 RM) WOD  S+C 15 min AMRAP 2 x Complex (deadlift, power clean, front squat, push press, back squat) 30/40kg 30 Tuck Jumps POWER 15 min AMRAP 2 x Complex (deadlift, power clean, front squat, push jerk, back squat, OHS) aim […]

Sep 26th, 2013

Category: Blog
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Thursday 26th September

  Strength Deadlift 5 x 5 (don’t include warm up weights, approx. 75% of 1 RM, 2min rest between sets) WOD  S + C 2-4-6-8-10 DB Thrusters 8kg/15kg 10-8-6-4-2 Push up Power 2-4-6-8-10 Thruster 30/40kg 10-8-6-4-2 Ring Dip

Sep 25th, 2013

Category: WODs
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Wednesday 25th September

  Skill Kettlebell Overhead Squat 3 each arm work up to a max   WOD S+C 5min AMRAP 10 Russian KBS (16/24) 10 Medball clean 6kg/9kg 1 MIN REST 5min AMRAP 6 KB Clean each arm 16/24 10 Burpee 1 MIN REST 5min AMRAP 5 Bow Tie Abmat Sit Ups 10 DB Lunges (farmer carry) […]

Sep 24th, 2013

Category: Blog
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Tuesday 24th September

  Strength Shoulder press 5 x 3 WOD S+C 20min AMRAP 12 Ring rows 12 DB S2O 5kg+ 12 Box Jumps 30 Tuck Jumps Run 200m POWER 20min AMRAP 12 Pull up 12 Barbell shoulder to OH (30/40kg) 12 Box jumps 30 DUs Run 200m

Sep 23rd, 2013

Category: Blog
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Monday 23rd September

The goal board is up. make sure you write one up next time your in the box. lets start ticking them off.   WOD Power 21-15-9: Wall Balls 10 ft 9/6kg Ring-dips Kettlebell Swings 32/24kg S+C 21-15-9 Wall ball 9ft 6kg/9kg Dumbbell Push-Up Russian Kettlebell Swing 16/24kg

Sep 21st, 2013

Category: Blog
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Saturday 20th September

  Strength and Conditioning 5 RFT Run 400m 16 Russian KBS 10 Med ball cleans 6kg/9kg 6 Push ups on  DBs Power 5 RFT Run 400m 16 KBS 16/24 10 Med ball cleans 6/9kg 6 Ring dips Thanks Niki for the Paleo treats this morning, as you can see all gone!!

Sep 19th, 2013

Category: Blog
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Thursday 19th September

  Strength Deadlift 5 x 5 WoD: Strength and Conditioning 20 min AMRAP: 20 Static lunge 30 Single unders 10 Abmat sit ups Power 20min AMRAP: 20 Static lunges 15 Double unders 10 Overhead plate situps 10/20kg plate

Sep 18th, 2013

Category: Blog
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Wednesday 18th September

    Strength Front squat 8 sets of 3 WoD: Strength and Conditioning 5 RFT 5 Push ups 10 Ring rows 15 Step ups Power 5RFT 5 Manmaker push ups 10 Pull ups 15 Box jumps 20/24”   The Jubb family are away today on their adventure to the sunny island of Vanuatu we hope […]

Sep 17th, 2013

Category: WODs
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Tuesday 17th September

Strength Floor press (15 mins) 5 sets of 5 Strength and Conditioning 15 min AMRAP 7 x dead lift 40/60kg 7 x push up 7 x abmat sit up Power 15min AMRAP 7 x deadlift 60/80 kg 7x Push up 7x Toes to bar Still spaces in Tarryns KB skill session tomorrow night, get it […]

Sep 16th, 2013

Category: Blog
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Monday 16th September

Strength and Conditioning EMOM 10 mins 3 strict pull ups 20 sec air squat hold Learn the KB clean For time 200 single unders 50 air squat 30 burpees 10 KB cleans (16/24) Power 3 weighted strict pull ups 20 second goblet squat hold with 16/24kg KB Review the KB clean and jerk For time […]

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