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Wednesday 14 December
Fight gone bad (modified)
Wall-ball(Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
10m shuttle(Reps)
In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This WOD calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ athletes must move to the next station immediately. One point is given for each rep.
Tuesday 13 December
Strength day 2
Bench Press 5 5 3 3 1 1
WOD: 10min AMRAP
4 Pull ups / 8 Push press (40/20kg) / 12 Press ups (hand release)
“A smooth sea never made a skilled mariner.”
- English Proverb
Monday 12 December
Strength day 1
Squat snatch
5 5 5 5 5
WOD: 5min Cap
10 down to 1 ladder of:
O/H squats (40/20kg)
Lateral bar bounds
Wednesday 7 December
Bridget
Partner WOD: as fast as posible complete the following 4 times each.
5 burpies / 10 press ups / 15 wall balls / 20 squats / run 200m.
While your partner completes their round do as many sit ups as posible. Each sit up takes 1 sec off your total time.
Tuesday 6 December
Doug W - great swing technique
Team WOD: 20min AMRAP
In teams of 3 perform as many rounds in 15min as possible of:
9 x 20m Farmers carry (30/16kg) / 18 burpies / hill run
Monday 5 December
Dirk
Team WOD: 15min AMRAP
In teams of 3 perform as many rounds in 15min as possible of:
4min L Hold (buy in)
9 x 20m Farmers carry (30/16kg) / 18 burpies / hill run
Friday 2 December
Coach Wykie at CFAK games
skill: handstand walks
WOD: 3 rounds 9m handstand walk / 4 skin the cats / run 200m
D5 Creation