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WOD'S

Tuesday, 21st August 2018

Tuesday, 21st August 2018

10 x 1-minute Rounds of:
25 Air Squats
Max Reps Clean & Jerks
*Rest 2-minutes between rounds
Men: 70kg
Women: 50kg

The Dux Virus
A) Clean Pulls off blocks (below knee, pause on toes)
3-3-3-3-3
*All at 120% of 1RM Clean
B) 5 x 15 Banded Hip Extensions 

Monday, 20th August 2018

Monday, 20th August 2018

A) Find your 5 Rep Max Bench Press

B 10 Rounds for time:
3 Strict Pull-ups
5 Deficit Push-ups
7 Pull-ups

The Dux Virus
A) 5 Rounds for max reps of:
30-seconds of Hang Power Snatches, 50/35
30-seconds of Burpee Box Jump Overs, 24/20
*rest 2-minutes between rounds

B) 10 Rounds of:
10 Second L-Sit Hold
30 Seconds Rest 

Saturday, 18th August 2018

Saturday, 18th August 2018

Both 7am & 8am Classes Today

In pairs, complete for time:
40 Synchro Toes-to-bar
60 Front Squats, 60/40 (only one athlete working at a time)
40 Synchro Bar-facing Burpees

The Dux Virus
Nothing More

Friday, 17th August 2018

Friday, 17th August 2018

Complete as many rounds as possible in 20 minutes of:
Run, 400m
7 Ring Muscle-ups

The Dux Virus
3 Supersets of:
25 GHD Sit-ups
10 Cable Tricep Push-down
10 Cable Bicep Curl

Thursday, 16th August 2018

Thursday, 16th August 2018

5 Rounds for time:
5 Dumbbell Snatch (L)
5 Dumbbell Overhead Squat (L)
5 Dumbbell Snatch (R)
5 Dumbbell Overhead Squat (R)
10m Handstand Walk

*Men use a 20kg Dumbbell, women use a 15kg dumbbell 

The Dux Virus
Snatch Pulls off blocks (below knee, pause on toes)
3-3-3-3-3
*All at 120% of 1RM snatch

Tuesday, 14th August 2018

Tuesday, 14th August 2018

The Dux Box is closed on Wednesday due to the EKKA show day

A) Push Press
3-3-3-3-3

B) Complete as many reps as possible in 5 minutes of:
3 Deadlifts, 125/90
7 Push Press, 50/35

The Dux Virus
A) 18 Sets of 30-seconds on and 30-seconds off of:
6 Sets on the Assault Bike
6 Sets on the Ski Erg 
6 Sets on the Rower
B) 4 Supersets of:
10 Dumbbell Lateral Raises
10 Dumbbell Rear Raises
10 Dumbbell Shoulder Press
*Pick a set of dumbbells that you can do all 30 reps unbroken. Rest as needed between sets. 

Monday, 13th August 2018

Monday, 13th August 2018

5 Rounds for time:
5 Weighted Pull-ups, 15/10
10 Burpees over a dumbbell (double jump)
15/12 Calories, Row/Bike/Ski or Run 200m
30 Air Squats
50 Double Under’s

The Dux Virus
A) Front Squat
3-3-3-3-3 (build)

B) 10 Rounds of:
10-Second L-Sit Hold
40-Seconds Rest

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