Tuesday 04 09 2012

Conditioning:

“Santora”

3 Rounds

1 Minute Squat Cleans 70/50kg
1 Minute 20m Shuttle Runs
1 Minute Deadlifts 110/75kg
1 Minute Burpees
1 Mintue Jerks 70/50kg
1 Minute Rest

Extra’s:
30 Strict Pull Ups
30 Alternating Pistols
Complete in as few sets as possible

By |September 4th, 2012|WOD| Comments

Monday 03 09 2012

Olympic Lifting:
Jerk 1-1-1-1-1-1-1

Strength:
Front Rack Lunge 6-6-6

Finisher:
2 Rounds for Max Wall Balls
3 x 20 Seconds On, 20 Seconds Off
1 Minute Rest

By |September 3rd, 2012|WOD| Comments

Sunday 02 08 2012

Rest Day! Enjoy the sunshine.

By |September 2nd, 2012|WOD| Comments

Saturday 01 09 2012

8am Weightlifting skills beginners to advanced

Ringwood Weightlifting club completion training starts soon! Register your interest at a session.

9am Work out of the day

Open WOD 11.1 (First event from the 2011 Open)

AMRAP in 10 Minutes
30 Double Unders
15 Power Snatches 35/25kg

Rest 5 – 10 Minutes

Open WOD 12.1 (First event from the 2012 Open)

AMRAP in 7 Minutes
Burpees to a 6 inch touch

By |September 1st, 2012|WOD| Comments