wod & info

Tues 2nd Sept 14

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Today’s Workout Of The Day Is

Hang Snatch
5×3
This is to be done with moderate weight for skill development not a 3RM.

Then

3 rounds for time
10 Hang snatch 45/30
400m Run

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9

Mon 1st Sept 14

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Today’s Workout Of The Day Is

‘Open Wod 11.5′

AMRAP in 20mins

5 Power cleans 65/45
10 T2B
15 Wallball 9/7

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23

Sat 30th Aug 14

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**gym closed for the Level 1 seminar**

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2

Fri 29th Aug 14

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Today’s Workout Of The Day Is

In 12mins find a 1RM floor press

Then

EMOM for 10mins
3 Hang power cleans 65/45
20 Double unders

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***Remember next week the evening classes change to 5th, 6pm and 7pm***

**The gym is closed tomorrow for the CF-L1 seminar**

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22

Thurs 28th Aug 14

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‘Skills’

Or catch up on any missed Wod’s.

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2

Wed 27th Aug 14

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Today’s Workout Of The Day Is

AMRAP in 15mins of
400m Run
15 Front squats 45/30

Then
3rds NFT
Max Dips (rings, P bar’s or off a box)
10 Hollow rock’s
Rest as needed between sets.

Post number of rounds to comments.

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26

Tues 26th Aug 14

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Today’s Workout Of The Day Is

Hang power snatch
3-3-3

Then
21-15-9
Hang power snatch 45/30
Burpee box overs 24/20

Post 3RM and time to comments

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12

Mon 25th Aug 14

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Today’s Workout Of The Day Is

‘Bradshaw’
10rds for time
3 HSPU
6 Deadlifts 100/70
12 Pull-ups
24 Double unders

Post time to comments.

**gym open as normal today**

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44

Sat 23rd Aug 14

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Today’s Workout Of The Day Is
‘Team Wod’

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2

Fri 22nd Aug 14

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Today’s Workout Of The Day Is

Shoulder press
5-3-3-1-1-1-1

Then

12 min AMRAP of
6 Push press 45/30
9 Box-jumps 24/20
12 sit-ups

Post 1RM and number of rounds to comments.

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