Workout of the Day (W.O.D)

Gymnastics: Ring holds Handstands W.O.D. ‘Tabata something else’ Pullup Pushup Situp Squat 8 sets of each (20sec work, 10sec rest) Number of reps completed over all eight sets = score for each exercise Compare to: 08/04/2011

A 205kg clean in super slow motion. Speed in getting under the bar is a huge factor, apply that to your lift today. Strength: Clean 3 x 3 rep W.O.D. Run 400 10 Power clean (60/40) 15 Deadlift 3 rounds.

Strength: Weighted pull up 3 x 3 rep W.O.D. 30m Overhead lunges (20/15) 20 Knee to elbow 30 Burpee 3 rounds.

Some strong light women getting serious weight overhead. Strength: Push Jerk 3, 2, 1, 1. W.O.D. 7 Box jump 7 Push press (40/25) 10 rounds.

Strength: Back squat 3 x 3 rep W.O.D. ‘Josh’ 21 Overhead squat (42.5/30) 42 Pull up 15 O.H.S. 30 Pull up 9 O.H.S. 18 Pull up Compare to: 25/11/2010

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=568 w=200 h=220 float=right]Welcome to our 5th member named Paul. It’s quite a cool name really. Strength: Deadlift 4 x 3 rep W.O.D. Run 400 15 Pull up 20 Walking lunges

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=567 w=200 h=220 float=right]Strength: Push press 4 x 3 rep W.O.D. ‘Grace’ 30 Clean and jerk (60/40) For time. Compare to: 27/01/2011

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=566 w=200 h=220 float=right]Strength: Bulgarian squat 4 x 3 rep W.O.D. Overhead squat (40/25) Ring press up Sit up 10 to 1 reps

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=565 w=200 h=220 float=right]Don’t be discouraged if you can’t do some of the exercises in today’s WoD. As usual there are a few scaling options for each exercise ‘Nate’ 2 Muscle

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=564 w=200 h=220 float=right]Dane just keeps getting stronger. 3 easy reps at 80kg for Front Squat yesterday, just missed 1 rep at 100kg. He’s still got 2 and a half years