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12 week challenge starts in January

Wednesday, January 28, 2015

Thursday 29th January 2014

Strength
Bench Press

10 Rounds
30 Sec Handstands
30 Sec Isometric Squats

Saturday 31st January 2015

Remember
Last Saturday of the Month means it's Beach WOD time

We will be working with KB so if you have one BYO

Tuesday, January 27, 2015

Wednesday 28th January 2014

Strength
Shoulder Press

WOD

2010 Event 3
7min AMRAP
7 Deadlifts
Sprint 20m
14 One legged Squats
21 Double unders
Sprint 20m


Monday, January 26, 2015

Tuesday 27th January 2014

Workout 11.5

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans 65kg/45min
10 Toes to bar
15 Wall balls (20lbs/14lbs)

Sunday, January 25, 2015

Monday 26th January 2015

Run 5km for time

Just a reminder Mondays WOD is the 5km Australia Day Fun Run/Walk


Registrations begin at 6.00am on the day of the event at Kennedy Regiment Plaza. (19 on the Jezzine Barrracks map)

You can download an entry form to avoid the rush on the day. (Via the link below)

The Run/Walk starts at 7.00am.

The entry fee is a gold coin donation with all proceeds going to the charity Soldier On.

http://www.townsvilleroadrunners.com.au/events/fun-run-series/aus-day-funrun

There will be Open Box between 4:30-6pm

Sunday 25th January 2015

Rest Day

Saturday 24th Janaury 2015

Rows 300

21-15-9
Pullups
Ground to overhead

Row 300m