Saturday WOD will be held on the Southern Gold Coast Coast please see FB forum for exact location and time or call Trent on 0402032042
Category: Daily WOD
Friday WOD
Strength
Front Squat
3×5 65%, 75%, 85%+rep
Metcon
For Time
Assault Cal 35/25
200m double KB front rack carry 24/16
30 Chest to bar pull up
*10 Clean and jerk T&G 60/40
*Perform 10 burpee if C&J broken
Thursday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Bench press
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds FT
30 Double under
20 Burpee onto plate
Wednesday WOD
Metcon
Row 1km
1.6km run
50 wall ball
20 Toe to bar
25 wall ball
10 To to bar
Olympic Lifting
2 power clean + 3 squat clean
1-1-1-1-1
Tuesday WOD
Strength
Strict pull Pull up
3 x 5
1 x ME unbroken pull up
Metcon
21, 15, 9
Deadlift 100/70
Ring dip
Finisher
2min ME V-up
Olympic Lifting
1 push press + 3 push jerk + 1 split jerk
1-1-1-1-1
Monday WOD
NEW STRENGTH CYCLE–
Strength
Back squat
3×5 65%, 75%, 85%+rep
1 Strict press + 2 push press + 3 push jerk
1-1-1
Metcon
10min AMRAP
20m Double KB or DB rack lunge 20/12
12 HSPU
Olympic Lifting
Squat Snatch
5-5-5-5-5 (re set each rep)
Saturday WOD Open 17.5
As we lead into the CrossFit Open season we will revisit previous open WODs from previous years.
https://games.crossfit.com/workouts/open/2017/5?division=2
OPEN 17.5
10 rounds for time of:
9 thrusters, 42.5/30
35 double-unders
Friday WOD
Muscle up technique/skills
Metcon
20min AMRAP
25 Kettlebell swing 24/16
10 OHS 45/30
5 Muscle up
Thursday WOD
Strength
Strict pull up
3×5
Metcon FT
30 cal assault bike
30 cal row
40 alt DB snatch 22.5/15
40 box jump 24/20
400m run
Wednesday WOD
Strength
Back Squat
3×5 40%, 50%, 60%
Metcon
10min AMRAP
12 HSPU
14 front rack lunge 45/30
Finisher
2min Max hold
Hanging L sit
Olympic Lifting
Squat clean with 3 sec pause
5-5-5-5-5
Tuesday WOD
Strength
Power clean T&G
3×5 40%, 50%, 60%
Metcon
5 rounds
5 bar muscle up
10 Deadlift 120/80
Olympic Lifting
Strict press + 2 push press + 3 push jerk
1-1-1-1-1
Monday WOD
Strength
Power snatch T&G
3×5 40%, 50%, 60%
Metcon
3 Rounds For time
50 double under
30 wall ball 10/6
15 Toe to bar
Finisher
2min Hollow Hold
Olympic Lifting
DB Single arm sots press
5-5-5-5-5
