FRI WOD 30/11/2012

A)
For Time
AHAP
12,9,6,3
Clean & Jerk

B)
Back  Squats 5,5,5,5,5



Reminder,BBQ after 5pm class this afternoon. Bring something to throw on it and something to share, Think paleo.

THURS WOD

A)
20 Minutes, Snatch Doubles


B)
3 Rnds
Run 400Mtrs
30 KBS 24kg(16kg)
30 Double Unders


Heads Up, BBQ after Friday Arvo Class, I will be bringing the BBQ down to the shed. Bring something to put on it and something to share, think primal.  There will also be an esky with ice for your drinks.

WED WOD

A) 20 Mins
Power Clean+Push Jerk 2(1+1)
AHAP

B)
2x 100 Mtr Sled Drag.

Muscle Ups/ Progressions  Between Drags

TUES WOD 27/11/2012

A)
20 Mins, Power Snatch+High Hang Snatch 1+1


B)
AKA "GI Jane"
100 Burpee Pullups

Scale to 5 Rnds
20 Burpees
20 Banded Pullups/Ring Rows 


Scores Here

MON WOD 26/11/2-12

A)
Front Squats 3,3,3,3,3

B)
For Time 10,20,30 Reps of
SDLHP 40kg(30kg)
Thruster 40kg(30kg)


Scores Here

SUN RESTDAY 25/11/2012

SAT WOD 24/11/2012

A)
Power Clean
15 Mins to a Heavy single

B)
"The Chief"
Max rounds in 3 minutes of:
3 pound Power cleans, 60kg(40kg)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.


Don't Forget Guy's and Girls we have Ben Turner Coaching at 9:30am tomorrow. I would suggest NOT doing the 8:30am class if your coming. We also have plenty of space for a few more if anyone's keen.

 

FRI WOD 23/11/2012

A)
20 Mins
Snatch+Hang Snatch+OHS

B)
For Time
Run 800 Mtrs
30 Chest to Bar Pullups
Run 800 Mtrs

THURS WOD 22/11/2012

A)
Back Squats 3x5

B)
3 Rnds  For Time
20 KBS 24kg(16kg)
7 Cleans 80kg(60kg)
12 Ring Dips

WED WOD

A)
Snatch 20 Mins to work up to a Heavy single for the day.



B)
5 Rounds "Not for time"
5 Push Press AHAP
3 Rope Climbs
Rest as needed between rounds


This is well worth the 17mins it takes to watch. You are what you eat.




View Scores Here

TUES WOD 20/11/2012

A)
Clean& Jerk
20 Mins, Singles

B)
For Time
50 Wall Ball 10kg(6kg)
20 Hang Power Clean 60kg(40kg)
30 Wall Ball 10kg(6kg)
15 Hang Power Clean 60kg(40kg)
20 Wall Ball 10kg(6kg)
10 Hang Power Clean 60kg(40kg)

Cap 15 Mins


Today's Results Here

MON WOD 20/11/2012

A)
Front Squats 3,3,3,3,3

B)
12 Min AMRAP
5 HSPU
7 TTB
20 Double Unders


View Scores Here

SUN REST DAY 118/11/2012

SAT WOD 18/111/2012

A)
Snatch 20 Mins  to reach a Heavy Double

B)
Teams of 3
1 working at a time
120 BB Jumping Squats
150 KBS 24kg(16kg)
Run 800 Mtrs
120 Pullups
Sled Drag 2x Carpark 100kg

Once the KBS are done all Team members must run the 800 the pullups can start only once all are back from the run, All team members can drag the sled together,

FRI WOD 16/11/2012

A)
15 Minutes Muscle Up Practice


B)
Power Clean & Push Jerk or Split Jerk
5,5,5,5,5

Reps are touch and go at the floor, rest in the hang, rack or overhead postions.
For the set to count the bar must not rest on the floor until the last rep is finished the bar can be dumped at this point.