Tag: coorparoo fitness centre

Thursday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
5/3/1 75% 85% 95%

Metcon
AMRAP 10min
2 thruster 42.5/30
2 burpee
4 thruster 42.5/30
4 burpee
6 thruster 42.5/30
6 burpee
8 thruster 42.5/30
8 burpee
10 thruster 42.5/30
10 burpee
continue…..

Finisher
3min
Hollow hold

Olympic Lifting
high hang clean
1-1-1-1-1-1

Wednesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Metcon

For time

400m run
1 rope climb
10 KB swings 32/24
400m run
3 rope climb
15 KB swings 32/24
400m run
6 rope climb
20 KB swings 32/24
400m run
9 rope climb
25 KB swings 32/24
400m run
12 rope climb
30 KB swings 32/24

Olympic Lifting
Jerk
1-1-1-1-1

Friday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Metcon
DIRTY 30
Get as far as possible in 30min
Run 1.6km
30 chest to bar pull up
30 HSPU
30 Knee to elbow
30 wall ball
30 Alt dumbell snatch 22.5/15
30 box jump
200m double KB front rack carry 24/16
ME rope climb (remaining time)

Thursday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
3×5 40%, 50%, 60%

Metcon
10 Rounds FT
20 Double under
10 hang power clean 45/30

Finisher 2min
Max effort Toe to bar

Olympic Lifting
Clean shrug + Clean high pull + clean
1-1-1-1-1

Tuesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Overhead Squat
3×5 40%, 50%, 60%

Metcon
5 Rounds For time
9 Power snatch 42.5/30
20 Wall ball

Finisher
100 Sit ups for time

Olympic Lifting
Snatch grip deadlift + Snatch pull + high pull + Snatch
1-1-1-1-1