Sunday 31 March 2013

Monday

10am Only

"Partner WOD"

AMRAP:

4 x Mins Body Blaster (burpee/toes 2 bar)
4 x Mins Wallballs
4 x Mins KB Swings
4 x Mins Unbroken Hang cleans (35kg)
(bar touches the ground your out)

Friday 29 March 2013

Saturday

For Time:

20 x Wall Balls
30 x HR Push-ups
1.6km Run
30 x HR Push-ups
20 x Wall Balls

Wednesday 27 March 2013

Thursday

5 x RFT

200m
8 x Power Snatch (50/35)
12 x T2B

**NO 9:30am SESSION**

Tuesday 26 March 2013

Wednesday

For Max Reps:

2 x Rounds:
2 x Minutes: SDHP (50/40)
2 x Minutes: Knees to Elbows
2 x Minutes: Burpee Plate Jumps
2 x Minutes: Box Jumps (24/20)

Monday 25 March 2013

Tuesday

15-12-9-6-3

O/H Squats (40/30)
Pull-ups
KB Swings (24/16)

Sunday 24 March 2013

Monday

5 x RFT

15 x Deadlifts (80/60)
20 x Push ups
400m

Friday 22 March 2013

Saturday

7 RFT:

7 x OH Squat (40/30)
7 x Pull-ups
7 x Push -ups
7 x K2E
7 x Box Jumps(20/24)
7 x KB Swings (24/16)
7 x Burpees

Thursday 21 March 2013

Friday

'Modified 13.3'

AFAP in 12 mins:

150 x Wall balls (9kg/5kg)
90 x DU
30 x Toes to Bar

Wednesday 20 March 2013

Thursday

AFAP 20 minutes:

1,2,3,4,5,6,7,8,9,10

Power Clean (70/50)
HSPU
Chest to Bar Pull-ups
Double Unders (x5/ round)

Tuesday 19 March 2013

Wednesday

5 x RFT

10 x Toes To Bar
10 x Clean & Jerk (50/40)
10 x Bar Facing Burpees

Monday 18 March 2013

Tuesday

AFAP 15 Minutes

10,9,8...3,2,1

Squat Clean (60/40)
200m

Sunday 17 March 2013

Monday

"Annie"

50/40/30/20/10

Double unders
Abmat Sit-ups

Friday 15 March 2013

Saturday

OTMEM 20 minutes:

Odds: 2 x Toes to Bar
Increase by 2 each round

Evens: 2 x Power Cleans (50/40)
Increase by 2 each round

Thursday 14 March 2013

Friday

Partner WOD

With one person working at a time complete:

10 x RFT

10 x Overhead Squats (30/20)
15 x Push ups
10 x Pull ups
15 x Burpees
200m

There will be no 5:30pm strength session as WOD 13.2 will be held for games competitors

Wednesday 13 March 2013

Thursday

"Members Choice"

21/15/9

Choice 1
Choice 2
400m

Options:

HSPU
SDHP (50/40)
Hang Cleans (50/40)
Ring Dips
Knees to Elbow
Bar Facing Burpees
KB Swings (24/16)

Tuesday 12 March 2013

Wednesday

4 RFT

10 x Pull-ups
20 x Wall Balls
30 x Double Unders
200m

Monday 11 March 2013

Tuesday

As far as possible: 10 minutes

3-6-6-12 etc

Clean & Jerk (55/40kg)
Toes to Bar
HR Push ups

Sunday 10 March 2013

Monday

13.1 Teaser

AMRAP 14 minutes

20 x Burpee Bar Touch
20 x Snatch (30/40)

Friday 8 March 2013

Saturday

21/15/9

Front Squats (40/30)
Push Press
200m

Thursday 7 March 2013

Friday

Partner WOD

Extended "Cindy"

AMRAP 30

5 x pull-ups
10 x push-ups
15 x squats

400m buy in/ Cashout (to be completed within the 30 minutes)

Wednesday 6 March 2013

Thursday

"Tabatas"

8 x Rounds 20/10:

KB Swings (24/16)
Thrusters (30/20)
HR Push-ups


Tuesday 5 March 2013

Wednesday

AMRAP 12 minutes:

10 x Clean & Jerk (50/40)
10 x Toes to Bar
10 x Lateral bar Burpees

Monday 4 March 2013

Tuesday

For reps:

Max unbroken wall balls
200m

Repeat x 4

Sunday 3 March 2013

Monday

4 x RFT

15 x SDHP (50/40)
15 x Pull-ups
400m

Friday 1 March 2013

Saturday

For time:

21 x Thrusters (40/30)
1.6km Run
21 x Thrusters (40/30)