Friday August 1st

Posted: July 31, 2014 in WOD
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Welcome back!

Weightlifting

3-5 rounds of the following complex:

3 x Overhead Squat + 2 x Pressing Snatch Balance + 1 x Snatch Drop

Conditioning 

***We will be outside***

4 rounds starting every 4th minute of;

400m x Run

12 x Double Kettlebell Thruster (or DB) @ 16kg/12kg (35lbs/25lbs)

12 x Burpee

Rest until the next round.

*If you have been training consistently in July you may scale the loads up and push hard. If not, keep a steady pace and just wake your body up again.

villeBG

Sunday 13th July

Posted: July 12, 2014 in WOD
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July Holidays!

No classes.

Back in August.

Looking for a WOD idea? Try WODdrive.

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Saturday 12th July

Posted: July 11, 2014 in WOD
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Open Gym 1000-1300

Last day of July training.

Friday 11th July

Posted: July 10, 2014 in WOD
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Open Gym 0700-0900

July schedule has started!

Optional WOD

Nasty Girls V 1.5:

30 x Pistol (alternating)

7 x Ring Muscle Up

10 x Hang Power Clean @ 70/50kg

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Open Gym 1700-2000

July schedule has started!

Optional WOD

A) Hang Snatch. Find your 1 rep max for the day. Compare to here.

B) Max Distance Handstand Walk in 4mins.

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Open Gym 1700-2000

July schedule has started!

Optional WODs back tomorrow.

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Tuesday 8th July

Posted: July 7, 2014 in WOD
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Open Gym 0700-0900 and 1700-2000

July schedule has started!

Optional WOD

For time:

30-calorie x Row

30 x Box Jump Over @ 61/45cm.

30 x Deadlift @ 60/40kg.

30 x Wall Ball @ 10/6kg (high target)

30 x Ring Dip

30 x Wall Ball @ 10/6kg (high target)

30 x Deadlift @ 60/40kg.

30 x Box Jump Over @ 61/45cm.

30-calorie x Row

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