Workout of the Day (W.O.D)

Welcome to Elton, Amanda, Kaia. First class today. Skill Practice: Kettlebell Clean & Jerk Max Double unders in 5 Minutes. W.O.D.‘Cards’ In partners, get through a deck of cards, suit denotes exercise, number on card = reps. Burpee Toes to bar Kettlebell swing(20/12) Kettlebell clean & jerk (20/12)

[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=73 w=200 h=220 float=right]Strength: Pull up 3 x 3 reps W.O.D. Run 400 21 Pull up 21 Wall ball Run 400 15 Pull up 15 Wall ball Run 400 9 Pull

[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=72 w=200 h=220 float=right]Welcome to Bill, first class today. Strength: Deadlift 3 x 3 rep W.O.D. 15 x Kettlebell swing (24/16) 15 x Press up 15 x Box Jump 15 min

[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=71 w=200 h=220 float=right]Practice: Spend 10 minutes practicing any or all of: Handstand balance Double unders Turkish Get Up W.O.D. 15 Overhead Squat (40/30kg) Run 400m 5 Rounds for time.

[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=70 w=200 h=220 float=right]Strength: Push Press 5 x 5 rep. W.O.D. 21 x Sumo Deadlift High Pull 15 x Ring Dip 5 Rounds

[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=69 w=200 h=220 float=right]Welcome to Jonathan and Pagia, First class today. Strength: Front Squat 5 x 3 rep. W.O.D. 21, 18, 15, 12, 9, 6 reps of:PullupSitupwith 30 metres of 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=68 w=200 h=220 float=right]W.O.D. ‘Fight Gone Bad’ Wallball Sumo Deadlift high pull (35/25) Box jump Push press (35/25) Rower (calories) 3 Rounds With a continuous running clock, 1 minute at each

[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=67 w=200 h=220 float=right]Strength Shoulder press 4 x 3 rep W.O.D. Kettlebell swing (24/16) Ring Dip 21, 15, 9 50 double under after each round.

[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=66 w=200 h=220 float=right]W.O.D.‘Daniel’ 50 Pull-up Run 400m 21 Thrusters (40/30) Run 800 21 Thrusters (40/30) Run 400 50 Pull-up

Welcome to Tracy, first class today. [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=64 w=200 h=220 float=right]Strength Deadlift 5 x 5 reps W.O.D. Overhead squat (40/30) Burpee Toes to bar 10 to 1 reps (first round is 10