MON WOD 30/9/2013

A)
Back Squat 5x5@ 75-85%

B)
12 Min AMRAP
3 Clean & Jerks 60kg(40kg)
7 Pullups
9 Push Ups 

SUN REST DAY 29/9/2013

SAT WOD 28/9/2013

A)
Clean & Jerk, Doubles 15 Mins

B)
3 Rnds For Time
15 Thrusters 42.5kg(30kg)
15 Burpees
15 Power Cleans 42.5kg(30kg)

FRI WOD 28/9/2013

A)
Snatch, 20 min to a Heavy single

B)
For Time
 50 Double Unders
30 Pistols
18 HSPU
60 Double Unders
20 Pistols
12 HSPU
70 Double Unders
10 Pistols
9 HSPU
80 Double Unders
5 Pistols
6 HSPU 

THURS WOD26/9/2013

A)
15  Mins to find a heavy. Push Press, Push Jerk, Split Jerk.

B)
4 RFT
Run 400
10 Hang Power Cleans 70kg(50kg)
7 Ring Dips

WED WOD 25/92013

A)
High Hang Snatch, 15 Mins to a heavy Triple
Then repete 3 more sets @ 90%


 B)
18 Min AMRAP
 5 Power Snatch 50kg(35kg)
15 Burpees
50 Double Unders

TUES WOD 24/9/2013

A)
Squats 5x5 @ 75-85% of 1 RM

B)
5 Rnds For Time
20 Wall Ball
5 Muscle Ups

MON WOD 23/9/2013

A)
10 Mins to reach a Heavy Double Hang Clean & Split Jerk

Repeat 3 More sets  @ 90%

B)
3 RFT
15 Push Press 60kg(40kg)
30 KBS 24kg(16kg)

SUN REST DAY 22/9/2013

SAT WOD 21/9/2013

A)
Push Press 15 Mins Find a Heavy Triple

B)
21,15,9
Clean 60kg(40kg)
Pullup
12 Min Cap

Just to let you guys know YES! we are moving up the road to a much bigger Box. Paint job flooring and a heap less clutter coming soon. Its bigger than it looks in the photo. Ive checked it out in the hottest part of the day and its fine. 

FRI WOD 20/9/2013

A)
15 Mins to Find a Heavy Single Snatch

B)
50 Wall Ball 10kg(6kg)
Run 400Mtrs
40  KBS 24kg(16kg)
Run 400Mtrs
30 Ring Dips
Run 400Mtrs
40 HSPU
Run 400Mtrs
50 Double Unders

THURS WOD 19/9/2013

A)
 Back Squat 5,5,5,5,5

B)
5 Rnds For Time
20 Bupees
6 Muscle Ups

20 Min CAP

WED WOD 18/9/2013

A)
Clean & Jerk, 15 Minute to Find a Heavy Double

B)
3 RFT
10 Power Clean & Push Jerk 70kg(50kg)
10 TTB
75 Double Unders

TUES WOD 17/9/2013

A)
10 Mins to Find a Heavy 3 Position Snatch
Hip, Knee, Floor

Then Use 90% for another 3 Sets

B)
5x3 Snatch Pulls  110% of 1 RM Snatch

C)
21,15,9 Reps for time of
Hang Power Snatch 42.5kg(30kg)
Burpees

MON WOD 16/9/2013

A)
Split Jerk 3,3,3,3,3

B)
Back Squat 5,3,2,1,1,1,1

C)
10 Minutes of Cindy
5 Pullups
10 Push Ups
15 Squats