King and Queen of the Range – Sunday 9 June 2013 – 9 weeks to go.
Gold Coast Marathon/Half/10km – Sunday 7 July 2013 – 13 weeks to go.
If you are doing these events, please see me before your WOD so I can give you running extras. You will need to change 3 WODs per week – start keeping a diary.
Posted: April 7th, 2013 under WOD.
Comments: none
“Kelly”
5 rounds:
Run 400m
30 Box Jump
30 Wall Ball
Posted: May 19th, 2013 under WOD.
Comments: none
4PM and 5PM today.
TEAMS:
Heavy Push Press
Heavy KB Swings
Burpee Dumbbell Deadlift
Wall Walks
Posted: May 18th, 2013 under WOD.
Comments: none
25 min AMRAP
3-6-9-12
Wall Ball
Pull-ups
Pistols
Push-ups
* once you have finished the 12′s go back to the 3′s
Posted: May 17th, 2013 under WOD.
Comments: 2
Back Squat 5-5-5
* If you know your numbers, keep holding same weight as last time until you can get all 15 reps
* If you held all 15 reps last time, then add 2.5kg to the first sets today
* Or, find the best 5RM you can do today
* I am fully aware that it’s a case of “oh no not back squat again” however, there is a plan for all these squats and it is to turn you into strong mofos.
Strict Press 5-5-5
* Hold same weight across all 15 reps
DESSERT: 10 minutes
3 Handstand Pushups
5 Dragon Flags or GHD
Posted: May 16th, 2013 under WOD.
Comments: 4
“Running-Annie”
500-400-300-200-100 Run
50-40-30-20-10 Double Unders
50-40-30-20-10 Situps
Posted: May 15th, 2013 under WOD.
Comments: 2
Pullups – practicing strict again.
Deadlift Complex:
3 rounds:
1. Deadlift floor to knee to floor.
2. Deadlift floor to hip to knee.
3. Deadlift knee to hip to floor.
4. Power Clean.
* Keep adding weight until you find the heaviest possible.
Posted: May 14th, 2013 under WOD.
Comments: 3
Oh wow, you guys are going to hate me today.
Back Squat 5-5-5 (Hold same weight as last week).
Strict Press 5-5-5 (Add 1kg to last week).
Dessert: 10 min AMRAP
10 Kettlebell Squat Cleans (use 2 kettle bells)
20m lunge walk with KB’s in the rack position
Posted: May 13th, 2013 under WOD.
Comments: 3
20 min AMRAP
7 muscleups
21 Sumo Deadlift Highpulls (using kettlebells)
* Scaling for muscleups is to perform 2 strict pullups and 2 strict dips.
* Choose a kettlebell weight that allows SDHP’s to be performed unbroken, or only one break.
Posted: May 12th, 2013 under WOD.
Comments: 3
NO 4PM TODAY – WOD IS AT 5:30PM – SPREAD THE WORD.
30 min AMRAP
2 rounds:
5 minutes pullups
5 minutes pushups
5 minutes squats
* bring your sweat towel 
Posted: May 11th, 2013 under WOD.
Comments: none
Please don’t park in the carpark – We be flippin’ tyres.
ie wear black clothes.
2 rounds: 4 mins ON, 1 min OFF
Tyre Flips
Double Unders
Dumbbell Thrusters
Posted: May 10th, 2013 under WOD.
Comments: 3
