WOD

“OUT OF THE PIT” 21-15-9-6-9-15-21 Squat Clean Chest 2 Bar Pullups Bar Facing Burpees * Squat Clean – use 70% of 1RM * If you don’t know 1RM, use 70% of 1RM Front Squat * If you don’t know 1RM Front Squat, use 50% of 1RM Back Squat May be done solo, or in pairs.…

“WOOD” 5 rounds: Run 400m 10 Burpee Box Jumps 10 Sumo Deadlift High Pull 32/24 kettlebell 10 Thrusters 40/30 * DO EACH ROUND AS FAST AS POSSIBLE * REST 90 SECONDS BETWEEN EACH ROUND

“Past half-waaayyy” of 2016. PLEASE NOTE: There will be a 2PM Join-in session today. 16 minutes LONG TABATA * Ring Rows (upscale to pullups) * HR Pushups * 40 seconds ON, 20 seconds OFF * Alternating minutes 2 minutes REST 16 minutes LONG TABATA * 40 seconds ON, 20 seconds OFF * Done as 4…

Hang Power Clean 3-3-3-3-3 * Build across sets up or down * No more than 10% difference between best and not-so-best TEST: Max reps wall ball in 5 minutes.

PLEASE NOTE: THERE WILL BE A 2PM SESSION TODAY. 30 minute every 90 seconds: Back Squat 10 x 3/4/5 Dips/Muscleups 3/4/5 * We are in week 9 of 12 * Still have 4 weeks to go including this one * Chris Meier is only one excused as he ran 30km with Amanda Allen yesterday 🙂…

7:00AM – NORMAL WOD 4:00PM – NORMAL WOD 5:30PM – AMANDA ALLEN WOD Alternating in pairs for 30 minutes (15 rounds each): 1 minute to complete: 10 One-Arm Dumbbell Snatch (5 each arm) 25/15 Then… As many alternating pushups on med ball as possible

THE IRON TRIATHLON 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 As far as you can get in 25 minutes: Deadlift Strict Press – from the racks Squat Clean Bars on the floor will be racked at 20-30-40-50-60-70-80 * Deadlift – use 50% of 1RM – must bar lowered with control * Strict Press – use 75% of 1RM * Squat Clean…

“DOUBLE-UNDER-MANION” 7 Rounds: 29 Front Squat 40/30 50 Double Unders * Upscale: 100 Double Unders – no more than 3 minutes * If doing 50 Double Unders – no more than 2 minutes * Take Front Squats from the racks * Double Unders can be swapped for 25 Calories on Rower

Yay! 7 Months to Christmas 😉 PLEASE NOTE: 2PM JOIN-IN-SESSION WILL BE ON TODAY. Part A: 8 minutes 5 Ring Rows 3 Ring Dips Part B: “Nicole” 20 minute AMRAP Run 400m Max reps pullups * To upscale: max reps chest-to-bar * Normal: Chin-over-bar * Scale: Jumping – set up box/plates with bar at your…

PLEASE NOTE: At the moment it is still a 9AM start. When I can workout how to accomodate all the normal peeps and the earlier peeps on a permanent basis I will adjust the timetable accordingly. Please text through your ideas and suggestions to 0412 88 20 30. 20 minute Overhead Squat Practice * Optional…