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Saturday 1 November 2014

REST DAY

There are NO Sessions Today!!

If you’re looking for a Workout, head on over to….

Logan River Parklands @ Beenleigh at 6AM and hit  Alissa’s  Session = $10

Sunday 2nd of November head down to “Anzac Park” opposite Australia Fair for an awesome WOD!!

Kick off @ 8:30

Don’t be late!!

Bring Food, drinks for afterwards & some swimwear!!

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Friday 31 October 2014

WOD

50 Cal Row

400m Run

30 WB 9/6

Rest 3 min

21 – 15 – 9

BS 61/43 ( 70/49 )

T2B

Rest 3 min

10 PC 61/43 ( 70/49 )

20 Ring Dips

30 Step Down Box Jumps 24/20

20 Pullups

10 OHS 61/43 ( 70/49 )

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Thursday 30 October 2014

REMEMBER… There are no sessions this Saturday! Save your energy for the park WOD on Sunday.

WOD

30 min EMOM

min 1   8 Thrusters 52/36 (dumbbells 20/15)

min 2  8 Pullups (strict)

min 3  8 DL 102/70

min 4  8 Pushups

min 5  40 sec plank (60 sec)

min 6  rest

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Wednesday 29 October 2014

WOD

Snatch

2×3 @70%

2×2 @80%

2×1 @85%

Then

4 Rounds

Run 400

7 Hang Cleans 70/49 ( 93/65 )

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Tuesday 28 October 2014

WOD

3 x 5 Pause FS = 3 seconds at the bottom

Then

15 – 12 – 9 S2OH 61/43 ( 75/ 53 )

30 – 24 – 18 Lateral Burpees

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Monday 27 October 2014

WOD

EMO2M for 5 Rounds

1 PC

1 Clean

1 Split Jerk

EMO2M for 5 Rounds

1 Clean

1 Split Jerk

Then

30 C2B  ( MU )

Rest 90 sec every time you drop

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Sunday 26 October 2014

R&R

 
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Saturday 25 October 2014

WOD

“Filthy Fifty”

50 Box Jumps 24/20

50 Jumping Pull ups

50 KB 16

50 Walking Lunges

50 Knees to Elbow

50 Push Press 20/15

50 Back Extensions

50 WB 9/6

50 Burpees

50 DU

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Friday 24 October 2014

WOD

AMRAP 3

3 PC 84/59

9 Burpees

Rest 2 min

AMRAP 3

4 PC 70/49

8 Burpees

Rest 2 min

AMRAP 3

5 PC 61/43

7 Burpees

Score is reps per round i.e.; 17 / 20 / 24

 
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Thursday 23 October 20124

WOD

2RM Snatch Grip Strict Press = BTN

Then

Run 1 Mile

5 Rounds

5 S2OH 52/36

10 DL 52/36

15  Box Jumps or Step Ups 24/20

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