WOD'S

Tuesday, 28th March 2017

Tuesday, 28th March 2017

With a running clock, every minute perform 1 lift and add 5kg/2.5kg.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
*Compare to Thursday, 19th March 2015

The Dux Virus
A) One Legged Deadlift
10-10-10

B) Back Rack Lunge
10-10-10

C) 50 Hip Extensions (not for time)

Friday, 24th March 2017

Friday, 24th March 2017

AM (For those doing 17.5 on Monday or not at all)
A) Thruster
3-3-3

B) For time:
30 Toes-to-bar
15 Squat Clean Thrusters, 45/30
20 Toes-to-bar
12 Squat Clean Thrusters, 45/30
10 Toes-to-bar
9 Squat Clean Thrusters, 45/30

or, (For those doing 17.5 Saturday)
Run, 1600m
*Mobility and practice triple under’s to end the session

PM
17.5 or 17.5 Prep

The Dux Virus
Nothing More

Thursday, 23rd March 2017

Thursday, 23rd March 2017

Every minute on the minute for 30 minutes (6 rounds), alternate between:
1st Minute: 15 Plate Ground-to-overhead, 20/15
2nd Minute: 25 Lateral Hops over the Bench
3rd Minute: Sandbag Driveway Sprint
4th Minute: 10 Hollow Rocks + 10 Push-ups
5th Minute: 15/12 Calories, Row/Bike/Ski

The Dux Virus
Nothing More

Tuesday, 21st March 2017

Tuesday, 21st March 2017

A) Power Clean & Push Jerk
2-2-2-2-2

B) Every 30 seconds for 10 minutes, alternate between:
25 Double Under’s (or 30-seconds worth)
30-seconds Rest
10 Dumbbell Thrusters, 20/15 (or 30-seconds worth)
30-seconds Rest

The Dux Virus
8 Rounds for time:
10/8 Calories, Assualt Bike
10m Deadball or Stone Front Carry (as heavy as possible)
10 Bar-facing Burpees
*60-seconds rest

Monday, 20th March 2017

Monday, 20th March 2017

“Yeti”
For time:
25 Pull-ups
10 Muscle-ups
Run, 2,400m
10 Muscle-ups
25 Pull-ups

*This workout is in honour of Mark Thomas Urban, learn more about his story HERE

The Dux Virus
For time:
75 GHD Sit-ups
*Compare to last week, 5-minute time cap

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