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Tuesday 27 January 2015

WOD

8 Minutes of max Reps @ 90% of 1RM Snatch

Then

4 Rounds Run 400m

20 KB 24/16

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Monday 26 January 2015

Remember …. There are NO sessions Today.

Workout for Home

20 min Run = At any pace, just move.

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Sunday 25 January 2015

R&R

 
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Saturday 24 January 2015

Monday there are NO sessions due to Australia Day Public Holiday.

WOD

“Angie”

100 Pullups

100 Push ups

100 Sit ups

100 Squats

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Friday 23 January 2015

WOD

2 Push Jerks + 1 OHS

Then

3 Rounds

6 Box Jumps 30/24 (36/30)

6 Push Jerk 61/43

Gate Run

6 Box Jumps 36/30

6 Hang Cleans 61/43

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Thursday 21 January 2015

WOD

With a continuously running clock

0:00 – 12:00 min

Start with a 800m run in the remaining time find a 3RM FS

12:01-15:00

Rest

15:00 – 25:00 EMOM

Odd = 15 SDHP 35/25  (20)

Even = 15 Push Press 35/25  (30)

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Wednesday 20 January 2015

WOD

BS

1×8 @80%

1×5 @85%

2×2 @90%

Then

4 Rounds

7 Burpees

7 C2B

7 Box Jumps 24/20

7 KB 24/16

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Tuesday 20 January 2015

WOD

As Far As Possible in 20 mins.

1 Clean + 1 Hang Clean

Then

50 Cal Row to Start

2 Rounds

25 WB 9/6

25 DL 84/59

25 HSPU

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Monday 19 January 2015

WOD

As Far As Possible in 20 mins

1 Snatch + 1 Hang Snatch – Must make both lifts at same weight for lift to count.

Then

12 min AMRAP

70 DU

50 Lateral Burpees

30 PC 61/43

10 MU

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Sunday 18 January 2015

R&R

 
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