Browsing all posts in Workouts.

WOD Sep 7

Clean 5 x 5
Then:
7 minutes for 3 rounds of:
5 – Front Squat 80/60kg
10 -Ring Dips
Use any remaining time to row for meters.

WOD Sep 6

Back Squat 1 x 5 Heavy Singles – lets set some new PR’s
Then:
Over Head Squat 1 x 15
Finish with:
3 RFT
25 Pull Ups
10 Turkish Gets Ups (5/5) Loading – 35% Body Weight
15 DB PP Loading – 20% Body Weight

WOD Sep 4

20 Minute AMRAP
7 Back Squat 85/60kg
10 Steps 20kg Dumbell Overhead walking lunge (right hand)
7 Burpees
10 Steps 20kg Dumbell Overhead walking lunge (left hand)

Then stick around at 10am for some Olympic Weightlifting Skills.

WOD Sep 3

Press 3 x 5
Then 5 Rounds For Time:
20 Burpees
Run 200m or Row 250m

WOD Sep 2

Snatch 5 x 5
Then finish with a 12 min AMRAP of:
10 KBS 1.5/1pood
50m Sprint 
or head to Petone for another 5k Run, details here.

WOD Sep 1

Front Squat 1 x 5  Heavy Singles!
Then
Deadlift 1 set of 21
Finish with 10-1 Power Clean 60/43kg
Run 200m or Row 250m between rounds

WOD Aug 31

Push Press 3 x 5 (3 reps for 5 sets)
On the minute Barbell or Dumbell Complex
Barbell 43/30kg
Hang Power Clean – Front Squat – Press – Back Squat – Push Press (behind neck) 
Dumbell 20/16kg (total load)
Hang Power Clean – Front Squat – Jerk
add one more complex each minute until you can’t complete the prescribed reps in [...]

WOD Aug 30

Today is the start of another strength cycle, time to lift heavy sh*t again.
Deadlift 5 x 5
Then Tabata
Push Ups, and
Squats
4 intervals of each

WOD Aug 28

4 sets of:
In five minutes, run 500 meters (round the block and then down to the post and back),
and then complete as many rounds and reps as possible of:
5 Ring Dips
10 Sit-Ups
Rest exactly 5 minutes between sets.

WOD Aug 27 – Cindy

“Cindy” 20 minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats