SATURDAY 16 JUNE 2012

We are ALL going to Mooloolaba for a friendly comp. All levels catered for, fun wods, get our feet in some cold sand, have a blast.

RSVP to the comments and we will organise car-pooling for a road trip.

Hi everyone, I am changing the 1PM training session to 1:30PM. This still gives plenty of time to train and be finished by 2:30 to do school-pickup.

This will take effect from Tuesday 8th May.

PLEASE NOTE: THURSDAY 17 MAY THERE IS NO 1:30PM, AND MONDAY 21ST MAY THERE IS NO 1:30PM AS I WILL BE AT REGIONALS. ALL OTHER SESSIONS ARE AS NORMAL.

ALSO, AS I HAVE CHECK-IN BAGGAGE THIS YEAR INSTEAD OF CARRY-ON (MOVING UP IN THE WORLD), AND IF YOU WOULD LIKE ME TO GET YOU SOME MERCHANDISE – PLEASE HAVE YOUR MONEY IN A ZIPLOCK BAG BY THURSDAY 5AM SESSION.

“Lumberjack 20″

20 Deadlift 125/85
Run 400m
20 KB Swings 32/24
Run 400m
20 Overhead Squats 50/35
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest To Bar)
Run 400m
20 Box Jumps 24/20
Run 400m
20 Dumbbell Squat Cleans 20/15 (20kg each dumbbell)
Run 400m

“Elizabeth”
21-15-9
Cleans
Ring Dips

“Flight Simulator”
Double Unders: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

* Each set must be completed unbroken before you move to next in sequence
* ie Firstly you complete 5 double unders unbroken. Then you stop. Then you restart with ten double unders unbroken etc
* There is a 30 minute cutoff.

IMPORTANT: THERE IS NO 1:30PM SESSION TODAY.

AMRAP 20 minutes

21 Deadlift
Run 200m

* Bars will be racked at 20kg, 40kg, 60kg, 80kg, 100kg.
* Choose appropriate weight according to:
- if your 1RM is 170+ then use 100.
- if your 1RM is 140+ then use 80.
- if your 1RM is 110 + then use 60.
- if your 1RM is 70+ then use 40.
- if your 1RM is less than 70 then use 20.
* If you cannot do the 21 unbroken then choose a lighter bar on the next round.

“Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats

* Scaling options will be to complete 75 or 50 or 25 of each movement.

On each minute for 20 minutes:

3 Thrusters 70/50
20 Double Unders

25+31+41 = 97

“FIGHT GONE BAD”
Wall Ball
Sumo Deadlift Highpull
Box Jumps
Push Press
Rowing

* 1 minute per station
* 3 rounds
* 1 minute rest in-between each round

3 mins Double Unders

1 min rest

15 min AMRAP
Run 150m
7 KB Swings
4 Pullups

1 min rest

3 mins Double Unders

SADLY FRISBEE IS OVER FOR THIS SUMMER. 6AM IS AT THE BOX.

42 handstand pushups
11 burpees
42 kettlebell swings
11 burpees
42 pullups
11 burpees
42 kettlebell swings
11 burpees
42 pushups
11 burpees

* Yes it’s someones birthday, they are turning 42.

“Randy”
75 Power Snatch 35kg

Check here for last score.