WED WOD 31/8/2011

Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5


Compare to 5/7/2011

BLOOD AND RIPPS

Ok Guys and Girls, Lets get gory! So we have all seen this happen in the gym its inevitable that at some stage of your training that you will have a blister pop or scrape your shins on a bar. The shed is getting busier and now and we are doubling up on the bars during the WODS. If you are a bleeder you need to put pair of long socks in your gym bag. If there is someone in the gym you want to share your DNA with it needs to be done outside of the gym. So if we are doing a WOD and you think your going to bleed put your socks on and or tape up. I'm not having a go at anyone in particular here, its just the last thing you want to hear two thirds the way towards smashing your time on a benchmark WOD is "Blood Bin". That means you'll have to stop. Also the tape is expensive. I do not provide it you have to get your own. Or steel someone else's when they aren't looking..... the poor sole who leaves it behind (I would take it home otherwise its fair game). If you have any questions on how to tape up grab me only to happy to help.

TUES WOD 30/8/2011

20 Min AMRAP
3 Muscle Ups
10 Burpees
15 KBS
Run 400 Mtrs

MON WOD 29/8/2011

For Time
Run 800mtrs
30 Power Snatch 60kg(40kg)
Run 800 mtrs

SUNDAY REST DAY 28/8/2011

Click on the picture to register!


On a side note there is a Documentary on channel 7 Tonight 6.30pm,The TV show is called "Sunday night" This Sunday its about soldiers who have been in wounded in Afghanistan, and now are walking the Kokoda trail. One of Pats mates is in the documentary he lost both legs while on deployment. Should be highly motivational.

SAT WOD /8/2011

For Time

50,40,30,20,10

Double Unders
Box Jumps 24 Inch(18Inch)
Sit Ups (Abb Mat)

FRI WOD 22/8/2011

AMRAP 15 Minutes

10 DeadLifts 120kg(80kg)
10 Ring Dips
Run 400Mtrs


Skills, Handstand Pushups

THURS WOD 25 /8/2011

Floor Press "Lynne"

Five rounds for max reps of:

Body weight floor press

Pull-ups

Post reps for both exercises in all rounds.

WED WOD 24/8/2011

21 OH Lunges 20kg(10kg)
21 Burpee
21 KBS 24kg(16kg)
18 OH Lunges 20kg(10kg)
18 Burpee
18 KBS 24kg(16kg)
15 OH Lunges 20kg(10kg)
15 Burpee
15 KBS 24kg(16kg)
12 OH Lunges 20kg(10kg)
12 Burpee
12 KBS 24kg(16kg)
9 OH Lunges 20kg(10kg)
9 Burpee
9 KBS 24kg(16kg)

TUES WOD 23/8/2011

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

Double Unders 10 Mins Max Reps

MON WOD 22/8/2011

Reps For Time
10,9,8,7,6,5,4,3,2,1
Hang Clean 60kg(40kg)
Chest to bar pull ups

SUNDAY REST DAY 21/8/2011

SAT WOD 19/8/2011

FRI WOD 19/8/2011

Split Jerk 5,53,3,1,1,1

Finisher Tabata Pushups

THURS WOD 18/8/2011

5 Rnds Max HSPU

Rest then

10 Rnds for time
10 SDLHP 42.5kg(30kg)
10 Box Jumps 30 Inch(24Inch)