01 May Mon 2nd May
WELCOME TO MAY EVERYONE😘
Oly/Strength: Clean 5rm TnG then
@ 70% of weight 10min EMOM 3reps
WOD: For time
30 Pwr cleans 50/30kg
1km run
30 Front squats
30 Burpees
30 S2OH
Protected: WOD/Blog
29 Apr Sat 30th April
WOD: 20min EMOM
50m Farmers carry KB 24/16
12 Box jump overs
12 Wall balls 9/6
12 Push press 45/25
28 Apr Fri 29th April
Strength: Power Snatch 5×2 working up to 80% of 1rm.
WOD: For time
10-8-6-4-2
HSPU
2-4-6-8-10
Power snatch 60/40
27 Apr Thurs 28th April
Skill: Pistol squat
Warm up movement then
attempt 50 reps for time
WOD: For time
Buy in 100 DUs
21-15-9
KB swings 24/16
OH squat 40/25
Pull up
Buy out 100 DUs
Compare 2/6/15
26 Apr Weds 27th April
Strength: Cluster building in weight
WOD:
3min AMRAP
6 Pull Up/Ring Row
6 Box Jump
1min to find 1rm Cluster
4min AMRAP
8 Pull Up/Ring Row
8 Box Jump
1min to find 2rm Cluster TnG
5min AMRAP
10 Pull Up/Ring Row
10 Box Jump
1min to find 3rm Cluster TnG
25 Apr Tues 26th April
Strength: Front squat 1rm
HERO WOD: “Charles Gliniewicz”
18 min Amrap
200m run
9 TTB
6 Power cleans 80/60
3 Front squats
24 Apr Monday 25th April
“Ka maumahara tonu mātou ki a rātou”
ANZAC DAY TRIBUTE WOD: Sergeant Manahi (28th)
28 Deadlift 89/60
4 rounds of –
209m run
20 OH plate lunge 20/10
19 Pull Up
43 Air Squats
22 Apr Sat 23rd April
WOD: For time
40*30*20*30*40
S2OH 45/25
Split jumps
*400m run
Alternating 5 reps at a time
S2OH 1 partner working on reps the other holding the bar in front rack
21 Apr Fri 22nd April
Notice: Monday 25th April we will be running 915am & 515pm classes only. We will be doing our very own hero WOD and also collecting koha. All money received will go to the local RSA.
Metcon: Row 500m AFAP
WOD: 15min AMRAP
1 Clean and Jerk, 60/40kg
1 Round of “Cindy” = 5 pull ups, 10 press ups, 15 air squats
2 Clean and Jerks,
1 Round of “Cindy”
3 Clean and Jerks,
1 Round of “Cindy”
4 Clean and Jerks
1 round of Cindy
…continue to add 1 CJ after every round of “Cindy”
20 Apr Thurs 21st April
9min EMOM: 2 Snatches @75%
WOD: Chipper for time
30 CTB PU
30 KBS 24/16
30 Front Squats 50/30
30 Push Press 50/30
30 Wall Balls 9/6
30 split jumps
30 Double Unders
