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Saturday 13 February 2016

WOD

25 – 20 – 15 – 10 – 5

Back Squat 70/49 – No Rack

Pull up

Burpee

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Friday 12 February 2016

WOD

5 – 3 – 1 Bench

Then

3 Rounds

10 DL 84/59

30 DU

3 Rounds

25 Situps

20 Step ups

 
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formats

Thursday 11 February 2016

PLEASE NOTE – THERE WILL BE NO 7am SESSION TODAY.

WOD

3 Rounds

6 PS 61/43

12 T2B

18 Box Jump 24/20

– ┬áRest 5 minutes –

AMRAP 7 minutes

5 PC 70/49

3,6,9,12,15 etc HSPU

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Wednesday 10 February 2016

WOD

Back Squat

1×5 @80%

1×2 @85%

1×2 @90%

1×1 @95%

Then

Run 800m

40 Thrusters 35/25

20 Bar Facing Burpees

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Tuesday 9 February 2016

WOD

1RM C&J

Then

11.4

AMRAP 10 minutes

60 Bar Facing Burpees

30 OHS 55/40

10 MU

 
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Monday 8 February 2016

WOD

10 minutes to establish a 1RM Snatch

10;00 – 12:00 MINUTES

MAX Snatches @80% OF 1RM

Then

3 Rounds

Run 400m

10 PJ 61/43

15 Lateral Burpees

20 Pistols

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Congratulations to Mark, Tarryn & Brendan who competed on Saturday at the Qld “Masters League” competition.

 

 
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Sunday 7 February 2016

R&R

 
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Saturday 6 February 2016

WOD

3 Rounds

25 WB 9/6

25 PS 35/25

25 Push Ups

25 Box Jump Overs 24/20

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Friday 5 February 2016

WOD

BTN Jerk from the racks = Work to a 1RM for today.

Then

Every 3 minutes for 6 Rounds

Run 400m

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Thursday 4 February 2016

WOD

15 – 12 – 9

C2B

Burpee Box Jump 24/20

Clean 84/59

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