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WOD'S

Tuesday, 11th December 2018

Tuesday, 11th December 2018

A) Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
Deadlifts
Strict Handstand Push-ups

B) Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
Hang Power Cleans, 70/50
Box Jumps, 24/20

The Dux Virus
A) Dumbbell Single Arm Bent Over Row
10-10-10

B) Dumbbell Cuban Press
10-10-10

Monday, 10th December 2018

Monday, 10th December 2018

Back Squat
2-2-2-2-2-2
*All at 80% of 1 Rep Max

The Dux Virus
7 Rounds for time:
10 Burpees
20 Abmat Sit-ups

Saturday, 8th December 2018

Saturday, 8th December 2018

TODAY IS DUXMAS… Paddo tavern. 4pm for early birds. 6pm for normal people. Awards begin at 7:30pm

A) “Grace”
30 Clean & Jerks for time, 60/40
or
“Isabel”
30 Snatches for time, 60/40

B) In pairs, complete 21-18-15-12-9-6-3 reps for time of:
Burpees over the bar
*You do 21 reps, then your partner does 21 reps, then you do 18 reps, then your partner does 18 reps… continue this until you both complete 3 & 3.

The Dux Virus
Nothing More

Friday, 7th December 2018

Friday, 7th December 2018

Every minute on the minute for 32 minutes perform:
1st Minute: 15/12 Calories, Row
2nd Minute: 20 Box Jump Overs, 20″
3rd Minute: 15 Handstand Push-ups
4th Minute: 20 Alternating Dumbbell Snatch, 20/15
5th Minute: 15/12 Calories, Bike
6th Minute: Rest 

The Dux Virus
Dumbbell Incline Bench Press
12-12-12

Thursday, 6th December 2018

Thursday, 6th December 2018

Dux Zen will be at 6:30am & 6pm today. All other classes, 5:30am, 9:15am & 5pm will be as normal. 

Each for time:
Run: 8 x 400m
*Rest 1:30 between efforts

The Dux Virus
Nothing More

Wednesday, 5th December 2018

Wednesday, 5th December 2018

“THE DUX TEST 4”
Snatch, 1 Rep
Thruster, 1 Rep (taken is from the floor)

The Dux Virus
A) 1 Snatch Balance + 2 Overhead Squats
1-1-1

B) For time:
Row, 1000m
Ski Erg, 1000m
Row, 500m
Ski Erg, 500m

Tuesday, 4th December 2018

Tuesday, 4th December 2018

For time:
3 Rounds of:
50 Double Under’s
25 Wallball Shots, 9/6
10 Burpees
—- Rest 1-minute —-
2 Rounds of:
21 Deadlifts, 60/40
15 Hang Power Cleans, 60/40
9 Push Jerks, 60/40
— Rest 1-minute —-
Run, 800m
30 Chest-to-bar Pull-ups

The Dux Virus
5 x 15 GHD Sit-ups

Monday, 3rd December 2018

Monday, 3rd December 2018

A) Front Squats
5-5-5
*Taken from the floor

B) 4 Supersets of:
2x8m Dumbbell Front Rack Walking Lunges, 20/15
9 Toes-to-bar
3 Bar Muscle-ups
*Rest approx. 60-seconds between efforts

C) 3×20 Alternating Dumbbell Shoulder Press, 20/15

The Dux Virus
A) 1 Push Jerk + 1 Split Jerk
1-1-1

B) 12-9-6 Reps for time:
Paralette Handstand Push-ups
Deadball Squats, 65/45

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