ShedX-WOD

Free EHP Labs x NW Water Bottle 1/65 Cavendish Drive Papatoetoe, Auckland

Nice work this morning team! See ya’ll back Thursday

Tues - 22/11/22 This mornings WOD * Deadlifts: 10-9-8-7-6-5-4-3-2-1 * Burpees: 8x each round * Power Cleans: 10-9-8-7-6-5-4-3-2-1 * Slam ball thrusters: 8x each round Abs to finish

… not sure if it was the WOD - or the multiple bags of chippies I HAD to eat while watching sports over the weekend… - but I may have felt a little bit sick after this morning’s efforts (but it’s got to be good for you in the end right?)

Monday - 21/11/22 AMRAP’s 4 mins - Skiers: (30:30) 3 mins (1 min each) - KB sh/press - KB goblet squat - Press-up's 2 mins - Superman rows/pulses (30:30) - Hollow rock hold (30:30) 1 min - Burpees ....1 min REST at end of round...

It was blimmin muggy this morning - perhaps we should market ourselves as Bikram Cross-Fit - then we could charge $80 a session to all the posh trophy wives that would show up! (then we could all go out for a feed with their husbands money??)

Thurs 17/11/22 Warm up… CHipper: AMRAP, 40/20s. Alternating between: Squats (of your choosing) Burpees Hang (of your choosing) Skipping. (A little bit of yuk going on :0) Hiit the Mats with an ‘equipped’ ‘Nice Lady’ to finish

… thinking he had dodged his Birthday Burpees Isaac tiptoed back to the shed… Poko was having none of it!!

Tues a.m. - 08/11/22 For the record: Gonna be Looong bar 7min : Long bar thigh to sky - amrap, unbroken, rest at rack positin, otherwise WW run 7min : Long bar Front Squat - am rap, unbroken, rest at rack position, otherwise WW run 7min : Long bar Shoulder Press - amrap, unbroken, rest at rack positin, otherwise WW run 7min : Long bar Dead lift Touch n Go - amrap, unbroken, rest at standing (top of lift) position, otherwise WW run Gonna be long on the floor -

I really got to work on my technique - next time we do a ‘Jazzericise’ workout I’ll try to be more like this guy! https://youtu.be/O71jRYNIEcc

Friday 04/11/22 KB WOD: 20:10’s —> 3 rounds x2 KB Swing KB Fig 8’2 Bent Over KB Row (L then R) Overhead Press (L then R) *Jazzerise WOD!! —> Jump, Squat, Burp, Plank (14 mins) Cake HiiT!!

- [x] Tues 07/06/22
* AMRAP WOD - 25 mins:
250m ROW, 40m Overhead carry, 40m Shoulder carry, 40m Farmer carry, 20m KB Lunge:
* AMRAP WOD - 8 blast:
6x KB swings, 4x lateral jump over KB (or air squats), 6x burpees (or inchworms)
* Ab’s to finish!

Friday - 03/06/22 - Tabata 25:10 - 4 sets per station
* S1: KB Thrusters
* S2: Triple Shoulders (front, middle, back)
* S3: Static Hang
* S4: Tricep Dips
* S5: SB Catches
* S6: Battle Ropes
* S7: Skipping
* S8: Push ups (flat, incl, decl, flat)

Ab’s with partner crawls
Stretch to finish

Thursday 02/06/22
Assault Bike WOD #1 - TABATA 40|20’s
Partner WOD -
- P1: ABike [Pedal hard for 40 seconds. Take 20 seconds to get off the bike.]
- P2: exercise [for 40 seconds. Take 20 seconds to get onto the bike.]
- then swap
Exercise rounds:
- Star Jumps
- Ab cycling
- Power Mountain Climbers
- Squat Jumps with 1/4 turns - alternate sides
- Air Squat with lateral leg lifts
- V ups
- Speed Skaters
- Push ups
- Lunge kickers (change legs after 20 secs)
- Side plank Knee Drivers (swap sides after 20 seconds)
- Plank up/downs
- Sizzle sprawls

Assault Bike WOD #2 - TABATA 30|5’s
Partner WOD - P1 on bike : P2 rests
- Forwards
- Backwards
- Hands Only
- Feet Only
- Out of the Saddle
- Feet Only
- Hands Only
- Backwards
- Forwards

Tues - Cardio row (31/05/22)
Chipper Rowing Partner Workout
One rows with the other completes exercise - then switch, moving down the list as you go:
AMRAP for time (we did 2 rounds)
P1 P2
25 - cal row 50 air squats
20 - cal row 40 KB swings
15 - cal row 30 situps
10 - cal row 20 pushups
10 burpees 10 burpees

Ab’s & stretches to finish!

30/05/22
Warm Up:
WOD1:
- Long bar Squat rack Squats (Scale weight to suit). 21 18 15 12 9 6 3
- 7 box jumps between rounds (yep more legs - explosives)
WOD2: Partners
- P1 - hang
- P2 - 4x box jump burpees
stretch to finish

Get A Grip (27/05/22)
* 30 27 24 21 18 15 12 9 6: Deadlifts - touch’n’go
* 1x Ring Swing
* 5x Chinups
* 5x Push ups
* Chain run
Abs to finish