18 Jul Tues 19th July
Strength: Front squat
Work up to a heavy 3 RM
WOD: 3 rounds for time
21 Wall Balls 9/6
15 Power Snatch 40/25
9 HPSU
3 Deadball OS 55/35kg
Strength: Front squat
Work up to a heavy 3 RM
WOD: 3 rounds for time
21 Wall Balls 9/6
15 Power Snatch 40/25
9 HPSU
3 Deadball OS 55/35kg
Strength: Strict press
Find your 1RM
WOD: For time (2 mile Grace)
1600m run
30 Clean and Jerks 60/40kg
1600m run
Strength: Deadlift
Working up to a 2RM
WOD: 15-12-9-6-3 reps for time
Deadlifts 50/35kg
Hang Power Cleans 50/35kg
Push Press 50/35kg
100m Run
12EMOM
Even=30 DU’s
Odd=6 Burpees
WOD: In 14mins
50 Cal row
40 T2B
30 Wall balls 9/6kg
20 Cleans 60/40kg
10 Muscle ups
Strength: Bench press
Work up to a 3 RM
WOD: 0-7min
Ascending ladder 2-4-6-8-10-12-14…..etc of
Thrusters 42.5/25
Burpee over bar
7-10min
Rest
10-12min
Max Thrusters
Kia ora whānau, just a few notices.
Firstly congratulations to PB on his overall 8th place finish on the weekend. We are all proud of you bro.
Secondly, we have a group coming in to the 615pm class tomorrow, you can still attend as per usual. The WOD will be changed to an EMOM to suit the amount of people. See you all there😊
#CrossFitWhangarei #WolfPack #GetSome
Strength: Weighted plank (30sec) alternate with Max weighted pull up
WOD: 5 rounds, For time
12 power snatch 40/25
12 pull ups
12 wall balls
Strength: Back squat
Work up to a heavy 3RM
WOD: 12min AMRAP
5 HSPU
10 Power Cleans 50/30kg
20 Air Squats
40 Double Unders
Strength: OH static lunge
4×10 at a medium weight
WOD: 15-10-5
OH squat 60/40
TTB
400m run
Core: Tabata
Sit ups
KB twist
Superman press
WOD: 20EMOM
15/12 cal. Row
10 HSPU
15 box jump over
10 unbroken wall balls 12/9