WOD - Saturday 24 August 2019
23 August 2019
Keen for Fitness today? The options are plenty!
- CCF Barbell Club
- CCF Cardio45 (only in Gardens)
- CCF Team WOD *
- Open Gym
Check out the schedule for your CCF Box and book it all to get the weekend off to a great start.
PS. When a WOD has "simple" in the name, like the Team WOD's below, you know you are in trouble...
- A. Team Simple Sprints 1:
On 0:00-05:00:
- 100 Calorie Ski Erg - Partner Holding Bear Hug Hold (50/30kg)
[5min cap] - B. Team Simple Sprints 2:
On minute 10:00 -20:00:
- 100 Partner Bar Facing Burpees (2 people working at the time)
[10min cap] - C. Team Simple Sprints 3:
On 25-35:00:
- 100 Calorie Assault Bike - 2 Partners must hold top of Deadlift Hold (20kg Barbell, 3x20kg on MALE Side, 2x20 on FEMALE side)
[10min cap]
Keen for Fitness today? The options are plenty!
- CCF Barbell Club*
- CCF Cardio45 (only in Gardens)
- CCF Team WOD
- Open Gym
Check out the schedule for your CCF Box and book it all to get the weekend off to a great start.
- A. Battle of Beasts Complex:
15min, build to heavy in 5 lifts: Battle of Beasts Complex
- 4 Deadlifts
- 3 Hang Power Cleans
- 2 Front Squats
- 1 Shoulder To Overhead - B. High Pulls/Chinese Pulls:
E90s x 6 @ 80-85%:
- 2 FLAT FOOTED High Pulls/Chinese Pulls - C. Clean Pulls:
10x1 @ 110%:
- Clean Pulls
- A. Battle of Beasts Complex:
15min, build to heavy in 5 lifts: Battle of Beasts Complex
- 4 Deadlifts
- 3 Hang Power Cleans
- 2 Front Squats
- 1 Shoulder to Overhead - B. Snatch High Pulls:
E90s x 6:
- FLAT FOOTED High Pulls/Chinese Pulls, 2 @ 80-85% - C. Clean Pulls:
10x1 @ 110%:
- Clean Pulls, - D. Team Sprints:
On 0:00-05:00:
- 100 Calorie Ski Erg - Partner Holding Bear Hug Hold (50/30kg)
[5min cap] - E. Team Sprints:
On minute 10:00 -20:00:
- 100 Partner Bar Facing Burpees (2 people working at the time)
[10min cap] - F. Team Sprints:
On 25-35:00:
- 100 Calorie Assault Bike - 2 Partners must hold top of Deadlift Hold (20kg Barbell, 3x20kg on MALE Side, 2x20 on FEMALE side)
[10min cap]
- A. Steady as she goes:
25min AMRAP at Steady Pace:
- 20 Single Skips or Double Unders
- 20 Russian Plate Twists
- 20 Single Skips or Double Unders
- 10 Calorie Assault Bike
- 20 Single Skips or Double Unders
- 10 Med Ball Thrusters