FRI WOD 16/12/2011

21,18,15,12,9,6,3 Reps For Time
SDLHP 35kg(25kg)
Push Jerk

Push Press is not allowed must be full push jerk movement!

THURS WOD 15/12/2011

15,12,9 Reps For Time
Deadlift
HSPU
L-Pullup

Post Deadlift Weight and time to comments

WED WOD 14/12/2011

"NANCY"
5 Rnds For Time
Run 400 Mtrs
15 OHS 42.5kg(30kg)

TUES WOD13/12/2011

Congratulations, Tara and Sine First and second place! "Clash on the Coast"


Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerks 5,5,5,5,5

Finisher
3 Rnds
21 KBS 24kg(16kg)
50 Double Unders

MON WOD 12/12/2011

Elizabeth

21,15,9 Reps For Time Of
Squat Clean 60kg(40kg)
Ring Dip

SUNDAY REST DAY 11/12/2011

SAT WOD 10/12/2011

FRONT SQUAT 3,3,3,3,3

Finisher AMRAP 10 Mins
10 Ring Dips
10 KTE
30 Double Unders

FRI WOD 9/12/2011

10,9,8,7,6,5,4,3,2,1 Reps for time
Power Clean 70kg(50kg)
KBS 24kg(16kg)
Chest to Bar Pullup

THURS WOD 1/12/2011

"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box 18" box
42.5kg(30kg) Sumo-deadlift high-pull, 10 reps
42.5kg(30kg) Thruster, 10 reps
Rest 1 minute

Sergeant Wood was awarded the Medal for Gallantry for bravery in action in Afghanistan’s Chora Valley in 2006, when he fought while wounded to help American troops during a ferocious battle.Then a corporal, Wood was among Australian commandos fighting alongside American troops who became pinned down by insurgents, the Australian Defence Force said.Despite being wounded in the foot by shrapnel, Corporal Wood helped fight off the insurgents and then led a team of snipers to kill seven enemy fighters.Only after the fighting was over did Corporal Wood tell his commander he was wounded, and he was evacuated for treatment.

SGT Wood’s life tragically drew to a close in Afghanistan on 23 May 2011. He was a part of Charlie Commando Company Group which was conducting an operation in Kashmesh Khan, Kajaki, Helmand Province. The purpose of their mission was to disrupt the insurgents ability to finance, equip and support operations and reduce their influence over the population. They had been in contact with the enemy for over 48 hrs and during this period, Sergeant Brett Wood was personally involved in three incidents. In the final instance, Sergeant Brett Wood, seeing the insurgents withdrawing, gathered a team and led them to a compound seeking to isolate it. On moving to the right side of the compound, he stepped on a hidden pressure plate improvised explosive device and triggered it.

This marks the first official Australian hero WOD and will raise money for the Commando Welfare Trust. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

WED WOD 7/12/2011

Bring your long socks today if you are a bleeder and or a burner on the rope climb.


DEADLIFT 2,2,2,2,2,2,2

Skills
Rope climbs x5
Pistols x20

TUES WOD 6/12/2011

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Your score is the lowest rep count for each exercise

MON WOD 5/12/2011

7 Sets of the sequence for max weight 5 Rounds
Power Clean
Front Squat
Push Press
Back Squat
Push Press

SUN REST DAY 4/12/2011

SAT WOD 3/12/2011

Back Squat 3,3,3,3,3,3,3

FRI WOD 2/12/2011

3 Rnds
9 Clean& Jerk 60kg(40kg)
15 KBS 24kg(16kg)
21 Box Jumps