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In Memory of Senior Constable Brett Forte

WOD – Wednesday 27 June 2017

Part A) Overhead Complex

1 Strict Press

3 Push Press

5 Push Jerk

Part B) For time:

100 Burpees

EMOM 4 T2B

*Time cap 10 minutes.

WOD – Tuesday 27 June 2017

Part A) 30 minutes to find a heavy single Squat Clean and Jerk.

Part B) 3 x 4 minute blocks of short Tabata Intervals of alternating movements:

Double Unders

Air Squats

WOD – Monday 26 June 2017

CrossFit Total

15 minutes to find 1RM Back Squat.

15 minutes to find 1 RM Dead Lift

15 minutes to find 1 RM Strict Overhead Press

* Only good form counts. Protect yourself. Don’t wreck yourself.

*Start each movements warm up sets with an easy 5 rep set.

WOD – Sunday 25 June 2017

8am & 3pm skills/strength/Optional WOD

4pm 10km run departs.

Optional WOD

10 Rounds for time:

5 Strict pull-ups at South end

Overhead walking lunge 25/15 plate

10 Push-ups at North end

*Run plate back to start line from North end.

 

WOD – Saturday 24 June 2017

7am & 4pm

Hero WOD ‘Jack’

20 Minute AMRAP.

10 Push Press 50/35

10 KBS 24/16

10 Box Jumps 24/20″

WOD – Friday 22 June 2017

Part A) 5 x 5 Deadlift

Part B)  For 25 minutes. In pairs 30 seconds on then swap. If one breaks, continue 30 seconds on 30 off for the remaining athlete.

Complete 5 KBS@32/24 and 5 burpees in your 30 second block.

WOD – Thursday 22 June 2017

Part A) Hang Clean unbroken triple. Build to heaviest in 30 minutes.

Part B) Toes to Bar ‘Nicole’ 20 min AMRAP

Run 400m

Max T2B

*When your feet touch the ground, you run. Score is total T2B.

WOD – Wednesday 21 June 2017

Part A) 5 x 5 Push Jerk

Part B) 20 Minute AMRAP Chipper

40 Double Unders

30 Wall balls

20 Jumping Lunges

10 Dumbell Snatches 22.5/15

Run 100m

WOD – Tuesday 20 June 2017

Part A) Hang Squat Snatch unbroken triple.

* Take 30 Minutes to find your heaviest.

Part B) Benchmark ‘Dianne’

21-15-9

Deadlift 100-70

HSPU

Part C) 5 x 1 minute Assault Bike Sprints

* Get on a bike as soon as one is available. Calories is your score each minute.

WOD – Monday 19 June 2017

5 x 3 Back Squat

‌*Standard procedure.

*Last Back Squat session before 1RM test next Monday.