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MEGA TEAM WOD

It’s so cool to have people like Sammy in the Box. She has an injury but she doesn’t let that stop her from training. Instead of doing overhead stuff because of shoulder issues, she squats or she does GHD sit-ups, or some other modification. No excuses from this one.

This coming Monday is a Public Holiday.  We will only be running a 9.30am session, but it is going to be a big one.  Come in for a killer….I mean, fun team WOD.

WORKOUT OF THE DAY

METCON

A. In teams of 3, complete for time:

1200m Run carrying a single 20/15kg plate (share amongst team)                   

then straight into:           

1500m Row                   

30 Burpee Box Jump Overs                                               

6 Rope Climbs (scale to 10 sec static hold)         

60 Shoulder to Overhead 60/40kg             

B. Ab Smash

 

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SATURDAYS ARE FOR TEAM WODS

WORKOUT OF THE DAY

STRENGTH

5 sets, not for time, of:                                                    

Bentover Barbell Row  + 10 Dumbbell Strict Press (AHAP)                                     

***Record Barbell Row weight                                

 

METCON

In teams of 4, for time:                                  

120 Wallballs                    

15 cal Bike (one person)         

120 Pull-ups                      

15 cal Bike (one person)               

120 Straight leg raises         

15 cal bike (one person)                

120 HR Push-ups                

15 cal bike (one person)

WOD – Saturday 5 August 2017

WORKOUT OF THE DAY

STRENGTH

3 x Supersets not for time of:                           

15 Goblet Squat 24/16kg    

15 Kettlebell Swings 24/16kg                             

 

METCON

In teams of 3, 15 min AMRAP of:                      

30 Thrusters 50/35kg                   

30 Hang Power Cleans      

30 S2OH                           

30 Deadlifts                   

***One team member must be holding a plank for reps to count

 

WOD – Wednesday 2 August 2017

Rach – definitely smashing any preconceptions that females AND “more mature” people shouldn’t lift heavy.

WORKOUT OF THE DAY

METCON

A. 3 Supersets not for time of:                              

5 Bar Muscle Ups          

90 sec Plank                   

 

B. In teams of 3, 15 min AMRAP for reps/cals of:        

50 cal Row                           

50 cal Bike                         

50 HR Push-ups

WOD – Friday 18 November 2016

Nick flies high

Nick flies high

Tomorrow’s 8am session will be held at Ryde Park, corner of Princes Street and Argyle Avenue, Ryde.  There will still be an Open Gym session at 7am at the Box.

 

WORKOUT OF THE DAY

METCON

A. 9 min EMOM                           

1: 30 sec Ring Support Hold                                   

2: Hollow Hold on floor                           

3: High Hollow to Arch Swing with straight arms (you are trying to get the bar level with you chest)

B. Hero WOD “Badger”

3 Rounds for time of:                                  

30 Squat Cleans 42.5/30kg                                         

30 Pull-ups                       

800m Run

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