09 Dec Thurs 10th Dec
Benchmark WOD: “Fran” 10min time cap
WOD: x2 8min AMRAP ascending ladder 2..4..6..8..
Wall Balls 6/9
Burpees
2min rest
Box Jumps
KB Swings 16/24
Protected: WOD/Blog
08 Dec Weds 9th Dec
Core: 1min stations for 3 rounds.
Plank Hold, Super Man, KB Twist, Sit Ups
WOD: 5 rounds for time
30 Double Unders
30 Goblet Squats 16/24
20 Push Ups
400m run
07 Dec Tues 8th Dec
Kia ora whānau, we are collecting non parishable kai to give to a charity this Christmas to help out those in need. If you would like to donate then please feel free to bring your items to the box😀
Gymnastics: MU progression, pistol squats, rope climbs.
WOD: 20min EMOM
Ring/Bar MU or Ring Dips
Pistol Squats or Air Squats
Rope Climb
Alternating KB Snatch 16/24
Deadball to Shoulder 35/55
06 Dec Mon 7th Dec
Awesome RX (2nd place) and Scaled (1st place) teams from weekend HPU comp. Mighty successful effort Wolfpack
Strength: Cleans warm up 5,3,3,2,1
WOD: For Time
20 * 18 * 16 * 14 * 12 * 10
Cleans 50/30
* 200 metre run
04 Dec Sat 5th Dec
Hero WOD: “Daniel”
50 Pull Ups
400m Run
21 Thrusters 25/42.5
800m Run
21 Thrusters 25/42.5
400m Run
50 Pull Ups
03 Dec Fri 4th Dec
Strength:Front Squats
Build to a heavy set of 3reps
WOD: 12min AMRAP
7 Front squats 60/40kg
30 Double unders
7 Pull ups
02 Dec Thur 3rd Dec
Gymnastic skills: T2B/ Working on recycling and kipping progressions.
Also; muscle ups progressions with false grip.
WOD: For Time
( No dropping of bars,Bars must be controlled to the ground, otherwise 5 burpee penalty)
800m run
10 push press 60/40kg
400m run
15 push press
200m run
20 push press
01 Dec Wed 2nd Nov
Strength: Overhead Squat – Technique and warm up then;
Work up to a max weight.
WOD: x2 8min AMRAP’s
Amrap 1)
15 wall balls 9/6kg
10 box jumps
2 min REST then;
Amrap 2)
10 squat snatches 45/25kg
20 two feet jumps over bar
30 Nov Tues 1st Dec
Dawnraiders special WOD for Pete’s birthday✊
“Alpha”
40 T2B
30 Power Snatch 35/50
20 S2OH 45/60
10 Thrusters 55/70
20 S2OH 45/60
30 Power Snatch 35/50
40 T2B
Normal classes;
Strength/Cardio: “Tabata”
8 rounds, 20sec work, 10sec rest/transition
Pull ups/ Push ups/ Sit ups/ Air squats
score =Total no. of reps per movement
WOD: “Helen” Benchmark wod
3RFT
400m run
21 KB Swings
12 Pull ups
29 Nov Mon 30th Nov
Strength: Bar complex, work up to a max weight
1xPower clean
1xPush press
1xPush jerk
WOD: For time
21-18-15-12-9-6-3
G2OH 45/30kg
Lateral Over bar burpees
