Monthly Archives: March 2018

Thursday 29/03/2018

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Workout


Conditioning

Buddy Wod

Part A 

4 Min AMRAP

25 Sync Burpee

Max Power Cleans 80/50kg

*2 Min Rest

Part B 

For Time

800m Run (Together)

100 Pull ups

100 Box Jumps 24″/20″

100 Wall Balls 10/7.5kg

100 Ring Dips

100 Walking Lunge Steps

(36 Min Total Time Cap)

 

Tuesday 27/03/2018

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Workout


Conditioning

Wod

For Time 

3 Rounds

12 Deadlifts 70/45kg

9 Hang Power Clean 70/45kg

6 Push Jerk 70/45kg

then

3 Rounds 

5 HSPU

10 Alt Pistol Squats

15 H.R Push ups

*then complete 2 Rounds and then 1 Round of each. 

(30 Min Time Cap)

 

Monday 26/03/2018

By | Open 2018, WOD | No Comments

Workout


Conditioning 

Workout 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 45kg

Ladies use 29kg

 

Friday 23/03/2018

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Workout


Strength

Squat Snatch

Build to a 3RM

3-3-3-3-3-3


Conditioning

Wod

12 Min AMRAP

35 Double Unders

20m DB Single Arm F.R Lunge 22.5/15kg

10 DB Single Arm Snatch 22.5/15kg

 

 

Thursday 22/03/2018

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Workout


Conditioning

Buddy Wod

For Time

100 Wall Balls 10/7.5kg

50 Burpee Box Overs 24″/20″

50 KB Swings 24/16kg

50 OHS 60/40kg

50 T2B

50 Clusters 60/40kg

100 H.R Push up

(30 Min Time Cap)

 

Monday 19/03/2018

By | Open 2018, WOD | No Comments

Workout


 

Conditioning

Workout 18.4

For time:
21 deadlifts 102/70kg
21 handstand push-ups
15 deadlifts 102/70kg
15 handstand push-ups
9 deadlifts 102/70kg
9 handstand push-ups
21 deadlifts 143/93kg
50-ft. handstand walk
15 deadlifts 143/93kg
50-ft. handstand walk
9 deadlifts 143/93kg
50-ft. handstand walk

(9 Min Time Cap)

 

 

 

Friday 16/03/2018

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Workout


Conditioning

Wod

For Time 

50 Walking Lunge Steps

25 C2B Pull-ups

50 Air Squats

25 Ring Dips

50 Goodmornings 20/15kg

25 Wall Balls (2 for 1’s) 10/7.5kg

50 Knees-Elbows

5 Rope Climbs 15ft

(30 Min Time Cap)

 

Thursday 15/03/2018

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Workout


Conditioning

Buddy Wod 

For Time 

Both Athletes must complete all sets, alternating after each set of box jumps. 

25 Deadlifts 60/40kg

15 Box Jumps 24″/20″

20 Deadlift 80/50kg

15 Box Jumps 24″/20″

15 Deadlift 100/65kg

15 Box Jumps 24″/20″

10 Deadlift 120/80kg

15 Box Jumps 24″/20″

5 Deadlift 140/95kg

15 Box Jumps 24″/20″

(25 Min Time Cap)