Strength
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Tuesday 29 November
Doug W
WOD: TABATA Jump Press
Double TABATA of Box jumps (60/50cm) and Push press (50/30kg)
“In the middle of a difficulty lies opportunity.”
- Albert Einstein
Thursday 17 November
Leandi smashing the knee's 2 Elbows
WOD: 3 rounds for time
10 Deadlifts / 20 Pull ups / 30 Sit ups (feet anchored)
run 800m rd1, 400m rd2, 200m rd3
Gold: 100kg/70kg Silver: 70kg/50kg Bronze: Scale DL’s as needed
Tuesday 15 November
JK
WOD: 7 rounds
7 Wall ball / 7 burpies (Sets have to unbroken)
Monday 14 November
Dirk ball slaming
Strength: Shoulder press 5 5 3 3 1 1
WOD: 10min AMRAP
10 log roll v-ups / 20 sit ups / 30 double unders
Wednesday 9 November
Dave pushing above the standard
WOD – 30 SDHP / 20 Push press / 30 SDHP / 15 Push press / 30 SDHP / 10 Push press / 30 SDHP / 5 Push press
SDHP (30/15kg) / PP (60/30kg)
Tuesday 8 November
Katie gets some air
WOD – 1.2km run / 50 Lunges (10/5kg) / 40 Jump ins / 30 press ups / 20 stand ups / 10 Wall climbs
Wednesday 2 November
Ollie and Cam KB swinging
WOD: 10 min AMRAP:
- Double unders
- Every time you stop, do 20 Hollow rocks
Friday 28 October
Dirk - a man out of Africa
WOD: 5 Rounds For Time
20 Kettlebell Swings (24/16kg)
10 Knees-to-Elbows
Rest 30 seconds after each round of 20/10
Immediately following WOD do as many box jumps as possible in 1 minute. Your score for the day is your time for the WOD and box jumps completed. All box jumps to 50cm box.
Strength: 5 x 5 Sumo deadlift
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D5 Creation