Workout of the Day 14 November 2018

If you don’t have a team for the Xmas WOD... don’t worry...Put your name down to be part of a team at the gym... See coaches for details.

Power Snatch
3RM
Touch and go

3 rounds each for time:
Run 400m
10 Power Snatch 70/47.5kg
Rest Approximately 3 mins between rounds

Extra Training

5 rounds, resting as needed between rounds:
5 Pull-ups
3 Chest to Bar Pull-ups
2 Bar Muscle Up

Log your Results via your WODIFY account

Workout of the Day 12 November 2018

Sign up at the Gym for the Xmas Team WOD and RSVPs now open for the Mitchy Xmas Party that same day. Check gym poster and social media for details.

Weighted Fixed Bar Dip
12-12-12-12
Unweighted and lower reps are also options. If you can't get 10 reps in the first set scale with a band. Another option is to scale to strict press.

Bent Over Row
12-12-12-12

10-9-8-7-6-5-4-3-2-1
reps for time:
Pull-ups
Front Squats, 60/40kg

Extra Training

Clean Pull
3-3-3-3-3

Log your Results via your WODIFY account

Workout of the Day 10 November 2018

Sign up at the Gym for the Xmas Team WOD and RSVPs now open for the Mitchy Xmas Party that same day. Check gym poster and social media for details.

Fight Gone Bad
Three rounds of:   
Wall-ball Shots (Reps), 9kg
Sumo deadlift high-pull (Reps),  35/25kg
Box Jumps, 20"  (Reps)
Push-press (Reps), 35/25kg
Row (Calories)  
1-minute rest

Extra Training

50 Strict HSPU for time

Log your Results via your WODIFY account