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.

“Helen”
3 rounds:
Run 400m
21 Kettlebell swings 24/16
12 pull-ups

15 minutes snatch practice – dowel only.

“Jackie”
1000m row
50 thrusters 20/15
30 pullups

Yes I know it’s rowing again.
These will be staggered start – first 4 on the rowers, then just keep filing through.

4 x 500m row.

24 min AMRAP (45 secs ON, 15 secs OFF)
* 8 rounds of:
Ring Dips
Overhead Squat 20/15
Handstand Holds/Pistols

50 Sumo Deadlift Highpulls (KB 32/24)
40 Chinups strict
30 Handstand Pushups
20 Back Squat (Bars will be set at 100/80/60/40/20)

* PS – I did some counting out of the corner of my eye at the “Kelly” workout – DON’T CHEAT YOUR REPS!

“Kelly”
5 rounds:
Run 400m
30 Box Jump
30 Wall Ball

4PM and 5PM today.

TEAMS:
Heavy Push Press
Heavy KB Swings
Burpee Dumbbell Deadlift
Wall Walks

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

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

“Running-Annie”
500-400-300-200-100 Run
50-40-30-20-10 Double Unders
50-40-30-20-10 Situps