Workout of the Day – WOD – Tues, 5 Nov 2013

  • Trigger/Warm-up/Mobilise/Activate

  • The Final Event (7) of our In-Box Summer Challenge

  • Amrap the following for 15 min:
  • 30 DU’s
  • 10 Toes to bar
  • 10 Shoulder to OH (50kg/30 kg)
  • 200 m Run

  • Score = Total Reps (200 m run = 4 reps, 1 for each 50 m completed)

  • Then…

  • Complete any of the Event’s, 1 through 6 that you have missed!

  • OR
  • HSPU – 20 […]
By |November 5th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day – WOD – Tues, 5 Nov 2013
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Workout of the Day (WOD) – Mon, 4 Nov 2013

    • Trigger/Warm-up/Mobilise/Activate

 

    • Qualification Individual Workout 2

 

    • Event 6 of our In-Box Summer Challenge:

 

    • In 4 minutes, athlete finds a 1RM Ground to Overhead with one barbell.
    • *The weight can only be loaded with more weight on each attempt.
    • Score = heaviest lift + 2 longest unbroken sets of pull ups during those 4 minutes (i.e. 2 x max unbroken […]
By |November 4th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Mon, 4 Nov 2013
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Workout of the Day (WOD) – Sat, 2 Nov 2013

  • Trigger/Warm-up/Mobilise/Activate

  • If you have missed out on any of the Events 1-5 of our “In-Box Summer Challenge” please complete today!

  • If you missed Friday’s WOD – please complete today.

  • For the Rest:
  • 30 Ring / Bar muscle-up’s for time! Straight into…
  • 1km Row or 100 SDHP (20kg/13kg)

  • Cool-down/Trigger Ball/Foam Roll/Stretch

  • Featured Image – UWS Games – […]
By |November 2nd, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Sat, 2 Nov 2013
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Workout of the Day (WOD) – Fri, 1 Nov 2013

    • Trigger/Warm-up/Mobilise/Activate

 

    • Big Clean Complex 

 

    • 1) 3 sets of:
    • *3 Position Squat Clean + Push Press +
    • *3 Position Squat Clean + Push Jerk +
    • *3 Position Squat Clean +Split Jerk
    • 1 set consists of all 12 reps without dropping the bar.
    • *Find your max load (with good tech) over the 3 sets

 

    • then…

 

    • 2) Snatch Push Press 
    • *8-8-8-8-8-8
    • (65% of your Press with only […]
By |November 1st, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Fri, 1 Nov 2013
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Workout of the Day (WOD) – Thurs, 31 Oct 2013

    • Trigger/Warm-up/Mobilise/Activate

 

    • For all those who did not complete yesterday’s WOD – please complete today! This is the 3rd of our “In-Box Summer Challenge Events”

 

 

    • OR 

 

    • If you still need to complete Tuesday’s WOD (Event 2) – 
By |October 31st, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Thurs, 31 Oct 2013
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Workout of the Day (WOD) – Wed, 30 Oct 2013

IF YOU COMPLETED THIS YESTERDAY, THEN TODAY COMPLETE EVENT 3 OF THE “IN-BOX SUMMER CHALLENGE”…

 

    • RxIt Summer Series 2013 – Workout Of The Week 1 For Rx (Elite)

 

    • There are two seperate scoring opportunies in week 1. The first event is 3 max efforts of elevated hand stand push ups. This is followed […]
By |October 30th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Wed, 30 Oct 2013
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