Friday, July 03, 2015

Saturday 4th July 2015

In teams complete the following for time:

1 Mile Run
100 Pull-ups
200 Push-Ups
300 Squats
1 Mile Run

Rules:

1.6km must be covered ( the team "puppy" must go with you)
Teams may break up exercises between run segments however they wish but work one at a time
Teams cannot move from run to pull-ups until both have completed the mile
Call time when each team member completes their final mile.


Thursday, July 02, 2015

Friday 3rd July 2015

Kelly
5 rounds for time
Run 400m
30 Box Jumps 21/20"
30 Wall balls 20/14lbs


Wednesday, July 01, 2015

Thursday 2nd July 2015

4 rounds for time:
Row 500m
Push Press 61kg/42.5kg

Wednesday 1th July 2015

Strength
20 min to build to heavy single of either Deadlift or Bench Press

WOD
10 min AMRAP
50 Strict Pullups
100 Pushups

Monday, June 29, 2015

Tuesday 30 June 2015

Spend 20 min to build to heavy Single Deadlift

WOD
20 Min AMRAP
3 rope climbs
10 Thrusters 50/35kg
15 Power cleans 50/35kg
20 cal Row


Monday 29th June 2015

Sumo Deadlift
8-8-8

Those yet to do the Whole Life challenge WOD will do it,

otherwise

AMRAP 11min
Row
500m
1000m or
1500m
then
30 Squat
30 GHD situps
30 Pullups
40 Toes to bar
40 GHD hip extensions
40 Ring Dips
50 Burpees
50 Chest to bar Bull ups
100 Muscle ups



Congratulations to the IronClad Powerlifter on their great effort in Cairns on the weekend