Saturday, January 28, 2012

Saturday 28th January 2012
















WOD
For time:
50 Wall ball shots (20lb) - 25 Dumbbell power snatch (2 x 15kg)
40 Wall ball shots - 20 Dumbbell power snatch
30 Wall ball shots - 15 Dumbbell power snatch
20 Wall ball shots - 10 Dumbbell power snatch
10 Wall ball shots - 5 Dumbbell power snatch

(Scale loads as required)

Belated Australia Day WOD post
















WOD
'Cafe to trailer' hill sprint (~ approx 1 km) for time


Max rep dumbbell burpees in 7 minutes (Choose your load)

Friday, January 27, 2012

Friday 27th January 2012

















WOD
3 rounds for time:
15 Thrusters (40kg)
Run stairs
15 KB swings (24kg)
Run 20m
15 push ups (Hand-release)
(Return run to bottom of stairs)

Finish after the push ups the 3rd round)

Wednesday, January 25, 2012

Wednesday 25th January 2012




WOD
Snatch 3-3-3-3 (More focus on technique than load)


21-15-9 reps for time:
Sumo deadlift high pull
Push press

Tuesday, January 24, 2012

Tuesday 24th January 2012
















































WOD
'Happy 34th Birthday Pauly'
Max rep burpees in 90 seconds

- rest 90 seconds-

3 rounds for time:
Run 400m
34 box jumps (24inch)
34 kettlebell swings (24kg)
34 squats

Monday 23rd January 2012



WOD
5 sets:
5 weighted ring dips (@max load)
Max rep push ups

(Rest 3 minutes between sets)


FINISHER
50 Abmat sit ups for time

Sunday, January 22, 2012

Saturday 21st January 2012




WOD
5 rounds for time
15 pull ups
Run 400m
20 hang power cleans (60kg)

Friday 20th January 2012


















WOD
Front squat 3-3-3


4 rounds:
8 front squats (use approx 75% of your best 3 reps above)
20m band sprint
15 hand release push ups

(Each round is at all out intensity. Rest approx 2 minutes between rounds)

Friday, January 20, 2012

Thursday 19th January 2012
















WOD
Snatch technique

3 rounds:
12 Hang squat snatch (Choose your load)
Run 400m

Wednesday, January 18, 2012

Wednesday 18th January 2012

















WOD
Hang power clean 3-3-3-3-3

2 sets x max reps pull ups

Max rep KB swings in 3 minutes (Choose your load)

Tuesday, January 17, 2012

Tuesday 17th January 2012




WOD
Muscle up practice

6 x 200m sprints

Monday, January 16, 2012

Monday 16th January 2012


















WOD
A.
10-8-6-4-2 reps for time:
DB 1 arm hang power snatch (left arm)
DB 1 arm thruster (left arm)
DB 1 arm hang power snatch (right arm)
DB 1 arm thruster (right arm)


B.
5 rounds for time:
15 DB hang squat clean
15 DB push press

(Compare to)