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WOD - Thursday 31st August 2017

31/8/2017

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Complete for time

100 Double Unders
90 Russian Twists 9/6kg WB
80 Sit Ups
70 Spartan Lunges 9/6kg WB
60 Push Ups
50 K2E
40 Box Jumps 24/20"
30 Wall Bridges
20 Burpees to 6" bar
10 Pull Overs 6" bar

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WOD - Wednesday 30th August 2017

30/8/2017

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A) Back Squat
17min to find a heavy 5 Rep Set

B) 8min AMRAP of
OHS 40/30kg
SDLHP 40/30kg

Perform as many reps as possible, super setting the two movements
Start with OHS, if you break switch to SDLHP

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WOD - Tuesday 29th August 2017

29/8/2017

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A) Skills 15min
Bar Muscle Ups

B) 5 RFT
200m Run
4 BMU
8 Burpee Box Jumps 24/20"

20min cap

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WOD - Monday 28th August 2017

28/8/2017

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A) Deadlifts 
Build to a heavy 5 Rep set
18 min

B) 10min AMRAP of
3 Hang Squat Cleans 70/45kg
3 HSPU
3 Hang Squat Cleans 70/45kg
6 HSPU
3 Hang Squat Cleans 70/45kg
9 HSPU
etc....

Keep increasing the HSPU by 3 reps each round


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Growl Weightlifting - 6 week course

26/8/2017

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Improve your lifting technique and knowledge with Growl Weightlifting's specialised 6 week lifting course.

Across the 6 weeks the focus will be on form and technique to improve lifts to help you more efficiently transfer your knowledge to improve your outcome and performance in  WOD's
You will also build strength and confidence in weight lifting along your journey to lead to many PB's along the way.

Contact Growl Weightlifting on 0427693651 for more information or chat to Tony and Shan for more Information

Starts Thursday 5th September 2017
Limited places - secure your place to date to make sure you don't miss out.

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WOD - Saturday 26th August 2017

26/8/2017

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Partner Card Game 30min

Black Cards = Power Cleans 60/40
Red Cards = Strict Pull Ups
Royals = 15 Sit Ups each
Joker = 50 Cals Air Bike shared

complete 40 Double Unders shared before collecting your next card


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WOD - Friday 25th August 2017

25/8/2017

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A) EMOM x 10min
5 Back Squats

B) 5 Rounds for time
15 Wall Balls 9/6kg
15 Push Ups

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WOD - Thursday 24th August 2017

24/8/2017

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Complete for time

800m Run then:
3 Rounds of:
20 KBS 24/16kg
10 Burpees

Straight to

800m Run then:
3 Rounds of :
20 T2B
10 Burpees

Finish with 
800m Run

​Cap 35min

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WOD - Wednesday 23rd August 2017

23/8/2017

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Complete as many reps as possible in the below sequence in 
17mins

20 OH Lunges 20/15kg
25 Snatches 30/20kg
20 OH Lunges 20/15kg
20 Snatches 40/30kg
20 OH Lunges 20/15kg
15 Snatches 50/35kg
​20 OH Lunges 20/15kg
10 Snatches 60/40kg
​20 OH Lunges 20/15kg
​Snatches 70/45kg as many reps as possible in the time remaining
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WOD - Tuesday 22nd August 2017

22/8/2017

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A) Skills 15mins
Bar Muscle Up Progressions

B) 12min AMRAP
3 BMU
15 Sit Ups
​30 Double Unders

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WOD - Monday 21st August 2017

21/8/2017

1 Comment

 
Tabata Barbell 19min

1. Deadlifts 85/60kg
2. Hang Power Cleans 60/40kg
3. Front Squats 45/30kg
4. Push Press 30/20kg

8 Rounds x 20:10 Intervals for Max Reps

Rest 1 min between movements

​Record your reps for each movement
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How not to load your barbell ;)
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1 Comment

WOD - Saturday 19th August 2017

19/8/2017

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In teams of 3-4 athletes
Share the load to complete

200 Double Unders
180 Sit Ups
150 Wall Balls 9/6kg
120 OH Lunges 20/15kg
100 Burpees
80 Strict Pull Ups
60 Power Cleans 60/40kg

Resting Athlete must be on the rower for max cals

Score is Time / Total Cals on the rower

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WOD - Friday 18th August 2017

18/8/2017

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5 RFT

400m Run
2 Continuos Rope Ascents
8 S2O 60/40kg

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WOD - Thursday 17th August 2017

17/8/2017

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A) Cleans
E90sec
3 Reps x  7 Sets
Increasing load

B) Complete the following for time
30 - 20 - 10
Box Jumps 24/20"
KB Swings 24/16kg

*At the start of every min perform 5 Deadlifts 100/70kg

​*20min Cap

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WOD - Wednesday 16th August 2017

16/8/2017

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EMOM x 24min

1st min = Max Cals Bike (30 sec)
2nd min = Max GHD Sit Ups (30 sec)
3rd min = Max Burpees (30 sec)

​Then maintain those numbers over the next 7 rounds

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WOD - Tuesday 15th August 2017

15/8/2017

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A) Front Squats
5 x 3 Reps
Work Sets
15min

B) Frantic
21 Thrusters 40/30
21 Pull Ups
15 Thrusters 50/35kg
15 C2B Pull Ups
9 Thrusters 60/40kg
9 BMU

​15min cap

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WOD - Monday 14th August 2017

14/8/2017

0 Comments

 
Complete for time

25 Double Unders
20 Snatches 40/30kg
50 Double Unders
15 Snatches 50/35kg
75 Double Unders
10 Snatches 60/40kg
100 Double Unders
5 Snatches 70/45kg
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WOD - Saturday 12th August 2017

12/8/2017

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Working in Pairs
Share the load to complete as many rounds as possible

A) 12min AMRAP
Buy in = 400m Run then
5 Pull Ups
10 Push Ups
Alternating Rounds

B) 12min AMRAP
Buy in = 400m Run then
1 Rope Ascent
15 Wall Balls 9/6kg
Alternating Rounds

C) 12min AMRAP
Buy in = 400m Run then
9 S2O 40/30kg
9 SDLHP 40/30kg
​Alternating Rounds

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WOD - Friday 11th August 2017

11/8/2017

0 Comments

 
Megs Revenge

5 RFT
22 KB Taters 24/16kg
11 Box Jumps Overs 24/20"
8 Power Cleans 60/40kg

*Happy Birthday Meg :)
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WOD - Thursday 10th August 2017

10/8/2017

0 Comments

 
20min AMRAP of

5 Burpees to 6" bar
10 Pull Ups
15 Sit Ups
​100m Run

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WOD - Wednesday 9th August 2017

9/8/2017

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A) 18 mins 
Work up to a heavy Snatch complex
1 Power Snatch
2 Hang Squat snatch
3 Over Head Squat

B) 15min AMRAP
10 Deadlifts 100/70kg
20 Wall Balls 9/6kg
​50 Double Unders 

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WOD - Tuesday 8th August 2017

8/8/2017

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A) Push Jerks
5 Reps E90sec x 7sets
Start with an empty bar and increase load

B) 21- 15 - 9 RFT
Push Press 50/35kg
GHD Sit Ups
​Run 400m before starting each round

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WOD - Monday 7th August 2017

7/8/2017

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Complete for time

1 - 2 - 3 - 4 - 5  - 6 - 7 - 8 Reps
Burpee BMU
8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Reps
Squat Cleans 70/47.5kg
​

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WOD - Saturday 5th August 2017

5/8/2017

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Partner WOD

20min AMRAP

Share the movements alternating with your partner

5 G2O 60/40kg
5 Strict Chins
10 Cals Air Bike
10 Cals Rower
20 Double Unders



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WOD - Friday 4th August 2017

4/8/2017

0 Comments

 
3 Rounds for time

15 Back Squats 60/40kg
25 Sit Ups
15 Box Jumps 30/24"
25 Sit Ups
15m OH Walking Lunges 20/15kg
25 Sit Ups

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