WODS

3 Feb WOD:
"Petrina"
25 minute amrap
5 x pull up
10 x sumo deadlift high pull (24/16kg)
14 x kettlebell swing (24/16kg)
226m run/row

2 feb Wod: Adelaides bday wod!

12 minute AMRAP:

Accumulate1:00 HANDSTAND HOld

100' Lunge (2x50/35)

* HS hold is cumulative *

*lunge any style*

31 January 2023:
Quentins bday wod:
7 rounds:
10 x clean (145/100)
10 x jerk (145/100)
15 x toes to bar
*15 minute cap*

15 min emom
1 x squat snatch
1 x hang squat snatch
1 x overhead squat

then:

7 minute emom
100' x shuttle sprint (25' increments)
7 x line facing burpee
100' x shuttle sprint

27 JAN Wod:

EMOM X15

1 x CLEAN

1X Hang Clean

1 x Jerk
(warm up to 70% then go heavy across)

Then:

E2 min x 6 rounds

6 x Strict Pull Up

50' HANDSTAND WALK

6 x Strict Pull Up

26 Jan Wod:
3 rounds for time:
15/12 x cal bike
15 x thruster (2x50/35)
90 x double undee
*9 minute cap*

24 Jan Wod:
6 rounds ForTime:

15 x Wall Ball (20/14) 10/9'

10 x Chest to Bar pull up

5 x Snatch (135/95)

*12 minute CAP*

23 Jan Wod: Margaret's bday wod!
15 minute amrap:

16 x deadlift (95/65)
12 x hang clean (95/65)
8 x shoulder to overhead (95/65)
4 x wall walk burpees

 

20 jan Wod: Carters bday wod
21-18-15-12-9-6-3
deadlift (155/105)
chest to bar pull up

*12 minute cap*

18 Jan Wod:

Amrap 5:
5 x wall walk
9× Box Jump Over (24/20)

1:00 REST

AMRAP 5:
60 x Double Under
5 x Wall walk