WOD - Saturday 24 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