MON WOD 31/12/2012

A)
15 Mins to find a Heavy Clean & Thruster

B)

"Fran"
21,15,9
Thruster 42.5kg(30kg)

Pullup

SUN REST DAY 30/12/2012

SAT WOD

A)
Back Squats 3,3,3,3,3,3,3

B)
Teams of 4
15 Min AMRAP
Rest Station
7 Ground to Overhead 60kg(40kg)
Rest station 
50 Mtr Sled Drag 80kg(60kg)

 Athletes move to the next exercise once the team member has finished the distance or reps 

FRI WOD 28/12/2012

A)
20 Mins To find a Heavy Power Snatch+Hang Power Snatch (1+2)

B)
Tabata
Burpees
Double Unders
Thrusters 40kg(30kg)
KTE

27/12/2012

A)
15 Minutes
Clean+Front Squats+Split Jerk (1+1+1)

B)
Teams of 2 or 3, 1 person working at a time. Swap people when ever you want to. Once you have completed both start with Elisabeth again. All team members must run the 400mtrs together in Helen

20 Min AMRAP

"Elisabeth"
21,15,9
Clean 60kg(40kg)
Ring Dip

"Helen
3 Rnds
run 400mtrs
21 KBS 24kg(16kg)
12 Pullups

CLOSED 26/12/2012

25/12/2012

Closed

MON WOD 24/12/2012

A)
Clean & Jerk
Doubles 20 Mins

B)
Teams of 2, 2 Rnds for time (1 working 1 resting)
30 Hang Cleans 50kg(35kg)
20 Burpees 
30 KBS 24kg(16kg)
20 Burpees
30 Push Press 50kg(35kg)

SUN REST DAY 23/12/2012

SAT WOD 22/12/2012

A)
Front Squat  2,2,2,2,2,2,2

Preform max effort Ring Dips after each set

B) Teams of 2
12 Min AMRAP
Reps of 1,2,3,4,5,6......etc
SDLHP 40kg(30kg)
Burpee

one rest one working. Athlete does a set athlete then the next athlete does a set. Everyone will do reps of 1,2,34, etc

FRI WOD 21/12/2012

A)
Hang Snatch Triples 20 Mins

B)
For Time
70 Wall Ball
60 Double Unders
50 Box Jumps
40 OH Lunges 20kg(40kg)
30 Pullups

THURS WOD 20/12/2012

A)
5x Max Effort Handstand Pushups
Rest between efforts

B)

DT
12 Deadlifts 70kg(50kg)
9 Hang Power Cleans
6 Push Jerks

WED WOD 19/12/2012

A)
Power Snatch Heavy Single 20 Minutes

B)
12 Min AMRAP
7 Power Snatch 50kg(35kg)
7 Burpees

Burpees increase by 7 reps every round.

TUES WOD 18/12/2012

A)
Back Squat  5x5
2 Rope Climbs between each Set


B)
Annie
50,40,30,20,10
Double Unders
Abb Matt Sit ups

MON WOD 17/12/2012

A)
15 Minutes to find a heavy
Hang Power Clean+Push Jerk (2+2)


B)
 For Time
9,7, 5
Thruster 70kg(50kg)
Muscle Up

SUN REST DAY 16/12/2012

SAT WOD 15/12/2012

A)
20 Mins Hang Snatch Doubles

B)
2 Rnds For Time, Teams of 2 
24kg(16kg)

50 KBS
50 Double Unders
40 KBS
40 Double Unders
30 KBS
30 Double Unders
20 KBS
20 Double Unders
10 KBS
10 Double Unders

FRI WOD 14/12/2012

A)
Front Squats
20 Mins 3,3,3,3,3,3,3


B)
For Time
Run 400mtrs
12 Wall Climbs
Run 400
9 Wall Climbs
Run 400
6 Wall Climbs

THRURS WOD 13/12/2012

A)
20 Mins Snatch Singles


B)
3 Rnds For Time
10 Power Snatch
30 Double Unders
20 Jumping Lunges

WED WOD 12/12/2012

A)
10 Mins Rope Climbs (Bring your long socks if you need them)

B)
10 Mins Muscle Ups or Progressions

A) & B) are skills only not AMRAPS its a chance to work on skills, If you have Muscle ups work on strict full turnout top and bottom. Don't annihilate yourself save that for  C)

C)
7 Min AMRAP
Clean & Jerk 75kg(50kg)

Scores Here

TUES WOD 11/12/2012

A)
Back Squats 20 Mins 3  reps



B)
21,15,9
Reps for time
Power Clean 60kg(40kg)
Pullups


Scores Here

MON WOD 10/12/2012

A)
20 Mins Snatch Balance Doubles

B)
12 Min AMRAP
12 Pushups
12 Box Jumps
12 TTB

Scores Here

SUN REST DAY 9/12/2012

SAT WOD 8/12/2012

A)
Clean& Jerk 1,1,1,1,1,1,1

If your feeling good and have your tec down  don't be shy or prissy, warm up to your heavy in as few reps as possible and go for a record. Don't waist your energy or time on heaps of reps, bring some attitude to the bar.  (and have your tec down) (yes I repeated that). Then you can go home with a pr smiley face and take it to the Xmas party Surf Club, 5.30pm Start.

B)
Front Squats 3x5

FRI WOD 7/12/2012

A)
Weighted Pullups
15 Mins to find a heavy 3

B)
5 Rnds For time
9 Deadlifts 110kg(80kg)
9 TTB
Run 200 Mtrs

Reminder about the Christmas Party its, 5:30pm Coolum Surf Club Saturday night.


Scores Here

THURS WOD 6/12/2012

A) 20 Minutes Snatch Singles


B)
 For Time
75 Wall Ball
21 Ring Dips
50 Wall Ball
15 Ring Dips
25 Wall Ball
9 Ring Dips

Scores Here

WED WOD 5/12/2012

A)
Power Clean+Push Press+Split Jerk
 5x  1x(2+2+2)

B)
For Time
Run 800 Mtrs
50 Thrusters 20kg(15kg)
50 Hollow Rocks


Scores Here 

TUES WOD

A)

Back Squats 5,5,5,5,5


B)
21,15,9
Hang Power Clean 60kg(40kg)
Burpee

Scores Here

MON WOD 3/12/2012

A)
Hang Snatch Doubles 15 Minutes


B)
5 Rnds For Time
7 HSPU
7 Strict Chest to Bar Pullups
30 Double Unders


Scores Here 

SUN REST DAY 2/12/2012

SAT WOD 1/12/2012

A)
Snatch Grip Push Press
15 Mins To find a Heavy Tripple

B)
For Time 
10,9,87....... 1
1,2,3...........10
 Deadlifts 120kg(80kg)
 Burpees