17 Apr 2014
Easter!
Reminder: Easter Timetable is as follows:
Good Friday: Closed
Saturday 19th: 9-11am Open Gym
Sunday 20th: Closed
Easter Monday: 5.15pm and 6.15pm Only.
For those keen on some WOD action at home during the Easter break, here are some optional WODs to sink your teeth into.
Optional Home WOD 1
Deck of Cards:
Take a deck of cards, shuffle.
Face cards are 10, Aces are 11, numbered cards as valued.
Flip each card and perform the movement and the number of reps specified. Cycle whole deck.
Hearts = Burpees
Diamonds = Mountain Climbers (Left & Right side = 1)
Spades = Flutterkicks (Left & Right side = 1)
Clubs = Situps
Jokers = Jumping Lunges (Left & Right side = 1)
Optional Home WOD 2
Run 5km for Time.
Optional Home WOD 3
“Annie”
50-40-30-20-10
Double Unders
Situps
Optional Home WOD 4
3 rounds for time of:
50 Pushups
40 Squats
30 V-situps
Optional Home WOD 5
Tabata squats
Tabata pushups
Tabata hollow rocks
03 Jan 2014
Saturday, 4th Jan
A. 16 Mins with your Goats
EMOM 16 Mins:
Odd – Goat 1
Even – Goat 2
B. Partner WOD:
5 RFT of:
50 x Push Ups
40 x Box Jumps (24/20″)
30 x T2B
20 x Pistols
You can split up the reps any way, but only one athlete works at a time.
02 Jan 2014
Friday, 3rd January
A. Shoulder Press
1 – 1 – 1 – 1 – 1
B. Push Press
3 – 3 – 3 – 3 – 3
C. Push Jerk
5 – 5 – 5 – 5 – 5
01 Jan 2014
Thursday, 2nd January
A. Cleans
12 Min to work to heavy double
(May be squat, power or hang depending on skill level)
B. 3 RFT of:
50 x Double unders
40 x Air squats
30 x Pull ups
20 x Burpees
10 x HSPU
30 Dec 2013
Tuesday, 31st December
A. Front Squats
3 – 3 – 3 – 3 – 3
B. “Satan’s Whiskers”
3 RFT of:
10 x C2B Pull Ups
10 x Front Squats (75/52.5kg)
10 x Burpees
WOD B Courtesy of CF New England/Competitors WOD
29 Dec 2013
Monday, 30th December
A. 2 Rds for total time:
Run 800m, Rest 2 Mins
Run 400m, Rest 1 Min
Run 200m, Rest 30 Secs
Score is your total time (without the 30s rest after the final 200m).
B. Hang Snatch
20 Min Practice or work to 3RM
