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SNATCHES AND RUNNING

WORKOUT OF THE DAY

STRENGTH

Snatch positioning

A. Tempo snatch pull

4×4 at Build weight

B. 3 Position snatch

4×1 build up weight

CONDITIONING

Running intervals

3x200m Easy pace

2x400m Moderate

1x800m Hard

WATCH OUT FOR THE FIVE-O

WORKOUT OF THE DAY

STRENGTH

5 sets of:

10 Strict Pull-ups

10 Deficit Push-ups

***Use dumbbells for deficits

METCON

For time:

50 Deadlifts 80/60kg

50 cal Row

50 Wallballs

50 Double Unders

***20 min timecap

A CLEAN COMPLEX THEN A HEFTY PARTNER WOD

The Young Guns work on their grip strength

WORKOUT OF THE DAY

STRENGTH

1 Deadlift + 1 Hang Squat Clean + 1 Clean 20 mins to build to heavy weight                   

METCON

In pairs, 5 rounds for time of:          

40 Kettlebell Swings 24/16kg                    

40 Wallballs                         

2 x 200m Runs (performed relay style)

WOD – Friday 23 January 2015

A family affair

A family affair

AUSTRALIA DAY PUBLIC HOLIDAY OPENING TIMES:

Monday 26 January 9:30am only for a big Team WOD  

 

STRENGTH

3RM Bench Press

 

METCON

“JT”

21-15-9

Handstand Push-ups

Ring Dips

Push-ups

WOD – Monday 15 July 2013

New guy Michael having his first crack at box jumps

New guy Michael having his first crack at box jumps

STRENGTH

15mins to establish 5RM Push Press

 

METCON

12min AMRAP

3, 6, 9, 12, 15………and so on

Kettlebell Swings 24/16kg

Push-ups

Box Jumps

 

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