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Workout of the Day

Saturday 23rd august

24/8/2014

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WOD

'Gauntlet'

Reminder next Saturday will be a special 'little hero' fundraiser WOD.
There'll be a $10 donation with all funds raised going toward John Bishop.
It's a superhero theme so have some fun with it and get involved for a great cause.


Picture
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Friday 22nd august

24/8/2014

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WOD

Strength:
Deadlift
3 @ 80,85,90%
...
EMOM
3 power clean x 7 -technique focus 60%

Conditioning:
'Helen'
3 rounds
Run 400m
21 KB swings @ 24/16kg
12 pull-ups
Picture
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Thursday 21st august

24/8/2014

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WOD

Strength:
A1: 5 ring dip *adv 3-5 muscle up
A2: 1 TGU
x 5 sets...

Conditioning:
10-8-6-4-2
HSPU
16-14-12-10-8
T2B

'Flight simulator'
Unbroken double sets working up then down:
- option 1: 5-50-5
- option 2: 3-30-3
- option 3: 1-10-1
Picture
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Wednesday 20th august

24/8/2014

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WOD

Conditioning:
(in teams of 3)
Part 1
AMRAP in 15...
Max distance row
100m farmers walk @ 32/20kg - pace set
Rest
* Rotate on pace set, score = row metres

Part 2
AMRAP in 15
Max lengths broad jump (10m = 1)
200mb carry - pace set
Rest
* Rotate on pace set, score = broad jump lengths
Picture
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Tuesday 19th august

24/8/2014

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WOD

Strength:
Press
1 x 3 @ 80, 85, 90%
...
EMOM
2 split jerk x 7 - 60% technique focus

Conditioning:
4 x 2 min AMRAP rest 1 min between
10 STO @ 40/30
200m run
Max burpees
*score = burpees
Picture
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Monday 18th august

17/8/2014

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WOD

Strength:
Back squat
1 x 3 @ 80, 85, 90%

... EMOM
2 hang snatch - 60% technique focus

Conditioning:
for time -
10-8-6-4-2
OHS @ 60/40kg
2-4-6-8-10
box jump @ 75/60cm

Picture
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Saturday 16th august

17/8/2014

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WOD

In pairs for time, one partner working at a time:

200 Double unders
150 Wall balls...
100 Box jumps
50 Man makers

*Every 5 minutes run 400m as a pair

**30 minute time cap


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Friday 15th august

17/8/2014

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WOD

Strength:
Deadlift
3 x 5 @ 80%
...
A1: DB renegade row x 16
A2: KB farmers walk x 100m
x3

Conditioning:
For total reps -
1 min KB swing
2 min double unders
1 min KB swing
2 min double unders

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Thursday 14th august

17/8/2014

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WOD

Strength:
A1: 8 BB floor press
A2: 6-8 BB rollout
x 4...

Conditioning:
'Open WOD 14.5'
21/18/15/12/9/6/3
Thrusters @ 42.5/30
Bar facing burpee
* 18 min cap - push hard legends





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Wednesday 13th august

17/8/2014

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WOD

STRENGTH:
1-3 rope climbs (scale as needed)
x 3 sets for technique and qlty
* 3 wall walks after each ...
Then
1 x max effort in 2 mins

Conditioning:
For time -
40 KTE
40 pullups
20 KTE
20 pullups
Or,
40 T2B
40 CTB
20 T2B
20 CTB
* make sure standards are met!

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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
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