+full WOD
Workout of the Day, WOD – Fri, 22 April 2016
PTA THROWDOWN starts today! ( and ) . Foam Roll/Trigger/Warm-up/Mobilise/Activate . RX'ED WOD . 1) Tabata the following: a) Ring - Neutral hold 1 min rest b) L-Sit 1 min rest . Score = Sum of min hold time (i.e. lowest hold times in seconds) . then... . 2) Complete the following Chipper for Time: . 50 TNG ...
+full WOD
Workout of the Day, WOD – Wed, 20 April 2016
Foam Roll/Trigger/Warm-up/Mobilise/Activate . RXED WOD . 1) a) Deadlift 3-3-3-3-3 (90% 1RM across - Wk4) . Score = Load . b) Deadlift 1 x 10 (72,5% 1RM - wk4) . Score = Load . then... . 2) Met Con:  . Complete the following for 6 min: 39 Thrusters (45kg/30kg) 400 m Run AMRAP Box Jumps (61cm/51cm) . Score = ...
+full WOD
Workout of the Day, WOD – Tues, 19 April 2016
Foam Roll/Trigger/Warm-up/Mobilise/Activate . RX'ED WOD . 1a) OHS 3-3-3-3 (85% 1RM) . Score = Load . 1b) 1 x 15 reps (67,5% 1RM - wk3) . Score = Load . then... . 2) AMRAP the following for 22 min: . 20 Chest to Bar Pull-up's 50 DU's 20 BB Facing Burpees 50 SDHP (20kg/13kg) or 500 m Row (10 ...
+full WOD
Workout of the Day, WOD – Wed, 6 April 2016
Foam Roll/Trigger/Warm-up/Mobilise/Activate . WOD . 1) a) Deadlift 3-3-3-3-3 (80% 1RM across - Wk2) . Score = Load . b) Deadlift 1 x 10 (65% 1RM - wk2) . Score = Load . then... . 2) Met Con: . EMOM climb the following Ladder: Min 1: 1 BB Facing Burpees 1 C2B Pull-up's 1 Thrusters (45kg/30kg) . Min 2: 2 BB Facing Burpees 2 C2B ...
+full WOD
Workout of the Day, WOD – Fri, 1 Apr 2016
Foam Roll/Trigger/Warm-up/Mobilise/Activate . RX'ED WOD . 1) Complete 2 Rnds of the following for time: 15 Muscle-up's 30 Strict Ring Dips 45 GHD Sit-up's 60 Pistols . Score = For Time . 2) Tabata the following: a) Neutral Hold Rings b) L-sit parallettes c) Front Lever (tuck hold) . Score = Sum of min hold times . EXTRAS WOD . Complete ...
+full WOD
Workout of the Day, WOD – Thurs, 31 Mar 2016
Foam Roll/Trigger/Warm-up/Mobilise/Activate . RX'ED WOD . 1) Front Squat 5-5-5-5-5 (75% 1RM across) . Score = Load . then... . 2) Complete 10 Rounds of: 5 m Walking Lunges (80kg/52kg) 50 DU's . TC = 12 min . Score = Time or TC plus 1 sec/rep missed . EXTRAS WOD . Complete 5 Rnds of: RM Strict deficit HSPU (15cm/9cm) 30 sec ...
+full WOD
Workout of the Day, WOD – Wed, 30 Mar 2016
Foam Roll/Trigger/Warm-up/Mobilise/Activate . 1a) Deadlift 5-5-5-5-5 (75% 1RM across) . Score = Load . b) Deadlift 1 x 10 (60% 1RM) . Score = Load . then... . 2) AMRAP the following for 5 min: 21 Thrusters (45kg/30kg) 15 Box Jump Overs (61cm/51cm) 9 Bar Muscle-ups . Score = Total Reps . EXTRAS WOD: . Airdyne/Ski-erg/Rower you choose - 5 x 90 sec ...
+full WOD
Workout of the Day, WOD – Tues, 22 Mar 2016
Foam Roll/Trigger/Warm-up/Mobilise/Activate . RX'ED WOD . 1) Complete 21-15-9-6-3 of: Thrusters (45kg/30kg) SDHP (45kg/30kg) 5 m Shuttle Run . TC = 10 min . Score = Time/TC plus 1 sec/rep missed . then... . 2) Take 5 min to Work up to a heavy load on each of the following 1st 5 min - Power Snatch 2nd ...