Fitness and Strength Training in South Auckland

Benchmarks

‘The Chief’

Posted by on Jun 4, 2016

WOD A: Open 12.1 7 min AMRAP BURPEES..!! WOD B: ‘The Chief’ 5 Rounds of 3min each 3 power Cleans (60kg/40kg) 6 Push-ups 9 Air Squats 1 Minute Rest Score = total of COMPLETED rounds...

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CompWOD

CompWOD

Posted by on Feb 4, 2015

Skill: 12 min EMOM (make a bid) unbroken toes-to-bar unbroken double unders WOD 1: 5 rounds for time (10 min time cap) 3 rope climbs 12′ 6 clean & jerk (70/45kg) WOD 2: 3 sets for time 20 toes-to-bar 20 KB swing (American 32/24kg) 20 burpees 60 DUs *Rest 3 mins between...

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KB/Oly Lifting Club

PowerWOD

Posted by on May 30, 2016

STRENGTH/SKILL: Start clock… 00:00 – 12:00 1x Power clean & jerk @ 70% every 30secs 12:00 – 22:00 1x Power snatch @ 70% every 30secs . . . WOD 21-15-9 Deadlift (100kg/70kg) Box Jumps (24″/16″)...

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Kettlebells

Thursday 11 August

Posted by on Aug 11, 2016

STRENGTH: Wendler – Back Squat WOD: 6 Rounds 1 Minute to complete: 5x Double Kettlebell Clean & Jerk (AHAP) Max Russian Swings (AHAP) 2mins rest between each round **score is total number of Russian Swings...

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Recent Posts

‘Morrison’

‘Morrison’

Aug 20, 2016

Congratulations to Guy for winning the July rowing challenge! The August challenge is max prone hold – make sure to have a go, and add your best time to the board. WOD: ‘Morrison’ 50-40-30-20-10 Wallballs (10kg/6kg) Box Jumps (24″/20″) Kettlebell Swings...

Friday 19 August

Friday 19 August

Aug 19, 2016

STRENGTH: Wendler 5-3-1 / 1RM testing OR Deadlift 8-6-4-2-4-6-8 increase weight each set to 2reps, then work back down SKILL: Max Prone Hold (August Challenge) Rope Climb technique WOD: ‘Open 11.2’ 15 minute AMRAP 9 Deadlifts (70kg/45kg) 12 Push-ups 15 Box Jumps...

Thursday 18 August (PM)

Thursday 18 August (PM)

Aug 18, 2016

STRENGTH/SKILL: Wendler OR 10 Minute EMOM 3 x Deadlift @ BW + 10 Hollow Rocks WOD: 20 Minute AMRAP 6 Deadlifts (100kg/70kg) 7 Burpee Pull-ups 10 Kettlebell Clean & Jerk (32kg/24kg) 200m...

Thursday 18 August (AM)

Thursday 18 August (AM)

Aug 18, 2016

SKILL: Pistol Squats OR Max Prone Hold (August Challenge) STRENGTH: Wendler 5-3-1 OR 10 Minute EMOM 3 Deadlifts + 10 Hollow Rocks WOD: For Time (20 min cap) 3 Rounds of 8 Hang Power Cleans (60kg/40kg) 6 Front Squats 4 Push Press Then… Row 500m Then…. Repeat 2 rounds of lifts above Then… Row 400m Then…. Repeat 1 round of lifts above Then… 50 Double Unders (scaled = 100...

Wednesday 17 August

Wednesday 17 August

Aug 17, 2016

STRENGTH/SKILL: 12 Minute EMOM Odd minutes – 20 Sledge Hammer Strikes (10L/10R) Even minutes – 50m weighted sprint with slamball (15kg/10kg) WOD: 5 Rounds for Time 10 Clusters (60kg/40kg) 5 Handstand Push-ups (scaling – wallwalks or...

Roar Challenge WOD #2

Roar Challenge WOD #2

Aug 16, 2016

STRENGTH/SKILL: Wendler – 5/3/1 or 1RM Testing Prone Hold (August Challenge) WOD – Roar Challenge #2 (Partner WOD) (A) 1/ 3 Min AMRAP 10 Calorie Row 2x 5m Walking Lunge (B) 10x 5m Shuttle Run 10 Burpees (must jump to target...

Monday 15 August

Monday 15 August

Aug 15, 2016

STRENGTH/SKILL: 1. Wendler OR 1RM Testing 2. Max Prone Hold (August Challenge) 3. Pull-ups – 25 in as few sets as possible (scale as required) WOD Regionals 16.7 21 Thrusters (42.5kg/30kg) 3 Legless Rope Climbs 15 Thrusters 2 Legless Rope Climbs 9 Thrusters 1 Legless Rope...

Friday 12 August

Friday 12 August

Aug 12, 2016

STRENGTH/SKILL: Wendler Prone Hold (August Challenge) WOD: 12 Minute AMRAP 15 Calorie Row 10 Chest-to-Bar 5 Power Clean (BW/75%...

Thursday 11 August

Thursday 11 August

Aug 11, 2016

STRENGTH: Wendler – Back Squat WOD: 6 Rounds 1 Minute to complete: 5x Double Kettlebell Clean & Jerk (AHAP) Max Russian Swings (AHAP) 2mins rest between each round **score is total number of Russian Swings...

‘Adam Brown’

‘Adam Brown’

Jul 30, 2016

WOD:’Adam Brown’ 2 Rounds for time 24 Deadlift (130kg/90kg) 24 Box Jumps (24″/20″) 24 Wall Balls (10kg/6kg) 24 Bench Press (90kg/60kg) 24 Box Jumps (24″/20″) 24 Wall Balls (10kg/6kg) 24 Power Cleans...

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