0407 115 073 [email protected]

WOD'S

Monday, 26th February 2018

Monday, 26th February 2018

A) Front Squat
5-5-5
*First rep to be a squat clean

B) Every 2nd minute for 14 minutes (7 rounds) perform:
10 Thrusters, 42.5/30
10 Bar-facing Burpees

The Dux Virus
A) Snatch Balance
3-3-3

B) 5 Rounds of:
30 Seconds Hang From a Pull-up Bar
60 Seconds Rest

Saturday, 24th February 2018

Saturday, 24th February 2018

“CrossFit Games 2018 Open 18.1”
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bar
10 Hang Clean & Jerks, 22.5/15
14/12 Calories, Row

*Go HERE for more standards and divisions

The Dux Virus
Nothing more

Friday, 23rd February 2018

Friday, 23rd February 2018

Every 5 minutes for 25 minutes (5 rounds) perform:
Row, 200m
5 Burpee Box Jumps, 24/20
20 Double Under’s
*Aim to complete every round as smoothly as possible and focusing on your breathing.

The Dux Virus
18.1 PM

Wednesday, 21st February 2018

Wednesday, 21st February 2018

A) Build to a Moderate 3 Rep Push Press

B) 3 Rounds for time:
Run, 800m
20 Single Arm Alternating Dumbbell Push Press, 22.5/15

The Dux Virus
3 Supersets of:
2 x 10m Backwards Sled Drag, pick load
30 Seconds Ski Erg (Go Full HAM!!!)
30 Seconds Top of Ring Push-up Hold
30 Seconds Plank Hold
30 Seconds Hang From a Pull-up Bar
*Rest 2-minutes between sets

Tuesday, 20th February 2018

Tuesday, 20th February 2018

A) Build to a moderate 3 Rep Touch & Go Deadlift

B) For time:
20 Power Snatch, 35/20
30 Plate Overhead Lunge, 20/15
40 Double Under’s
50 Abmat Sit-ups
40 Double Under’s
30 Plate Overhead Lunge, 20/15
20 Power Snatch, 35/20

The Dux Virus
For time:
Row, 2000m
Rest 3 minutes
Row, 1000m
Rest 2 minutes
Row, 500m
Rest 1 minute
Row, 250m

Monday, 19th February 2018

Monday, 19th February 2018

A) Build to a Heavy 5 Rep Front Squat:
*Aim for your one set to be slightly heavier than Tuesday, 13th February 2018

B) Find Your 6 Rep Max Hang Power Clean

C) Every minute on the minute for 10 minutes perform:
10 Burpees to a 6-inch Target

The Dux Virus
For time:
30 Muscle-ups
*Use last week as a gauge on how to get your best 30 reps for time

Loading...