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  • anzac-196x183

    Friday 25th : ANZAC DAY HERO WOD : “Gallagher and McDonald”

    April 24th, 2014 | WODs | Chad | No Comments

    In teams of 2, complete the following for time:
    2 Rounds of
    Run 200m
    16 x KB swings 24 / 16kg
    16 x Pull Ups
    16 x Front Squats 50 / 35kg
    Run 200m
    14 x KB swings 24 / 16kg
    14 x Pull Ups
    14x Front Squats 50 / 35kg
    Run 200m
    12 x KB swings 24 / 16kg
    12 x Pull Ups
    12 x Front Squats 50 / 35kg
    * Run will [...]

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  • strongman 008

    Thursday 24th : Welcome to suckville

    April 23rd, 2014 | WODs | Chad | No Comments

    a) Mobility : Lat roll out
    b) Extended gymnastic based warm up
    c) 15 minutes to find a max load in the following complex:
    2 x Front Squats
    1 x Split jerk
    d) For time
    100 burpees ( 7 minute cap )
    *Good little test this one crew, rep scaling options available as always, so get your booty on down to the [...]

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  • Jenn Tufilli

    Pinky and the brain

    April 22nd, 2014 | WODs | Chad | No Comments

    a) Mobility : hammies
    b) EMOM 12 minutes:
    3 x Power Cleans @70 - 75 % : Drop and reset
    3 x Box jump overs 24 / 20″ ( feet do not touch box )
    c) RDL
    4 x 8 reps : start weight @ 70 % of max clean, increase load from their if necessary
    * In between each work set, perform [...]

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  • IMG_1128

    Gain…….. Feels………

    April 21st, 2014 | Uncategorized, WODs | Chad | No Comments

    a) Stability : 4 minute SLOW AMRAP:
    Turkish get up
    *Sets of 2 reps in each hand, short rest, repeat.
    b) Back Squat
    8 x 4 @ 75 %
    c) Alternate EMOM 12 minutes
    odd : # below 10 kipping HSPU: if able to, use a deficit
    Even : # Strict chest 2 bar pull ups : maintain hollow body position

     

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  • Easter-bunny-muscle

    Saturday 19th : Egg beater

    April 18th, 2014 | WODs | Chad | No Comments

    In teams of 2, complete the following workout for time in relay fashion ( 1 partner works, 1 rests, swap ).
    10 x 100m hill sprints carrying wall / dead ball used in WOD – ( 5 each )
    once 10 rounds are complete, you and your partner are to complete:
    160 wall balls
    120 swings
    80 Burpees
    You and your [...]

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