Protected: WOD/Blog


Good luck to all of out athlete’s who are competing in the AndFit Auckland 3’s this weekend. Go hard and enjoy yourselves, we’ve got your back all day✊.

Hero= Kelly 5 rounds for time
Run 400 meters
30 box jumps
30 Wall ball shots 6/9 kg

When you finish keep going until the last member is done then everyone rest 5 mins split into even teams and do max cals on bike in 7mins

Skill= Pull ups, go over kipping/butterfly tech then EMOM for as long as possible 5 Pull ups add 2 Pull ups every minute RX, Scaled choose a number for Pull ups and maintain it until the last RX person is finished.

WOD= For time
400m run
50 Double unders
20 Pull ups
20 Thrusters 45/25kg
200m run
20 Thrusters
20 Pull ups
50 Double unders
400m run

Strength = Back squat 5×5 @ 75% (quick rests between sets) then EMOM x 4 max back squats in 1 min @ 50% 1 min on 1 min off

WOD= For time
5 rounds
run 400m/r0w 500/bike 25cal
30 Wall balls
5 bar muscle ups.. You must do at least 1 run/row/bike