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

Sunday 28th June 2015

REST DAY

Friday, June 26, 2015

Saturday 27th June 2015

11min AMRAP
Select a run distance
Run 400m, 800m, or 1200m
then
30 Squats
30 Situps
30 Fancy Planks
40 Lunges
40 Bicycles
40 Pushups
50 Squat Jumps
50 Flutter kick
50 MOuntain Climbers
100 Burpees

NOTE: those that did this WOD 8 weeks ago will be doing the same distance as back then

Thursday, June 25, 2015

Friday 26th June 2015

Strength
3-5 Complexes of:
5 Push Presses
5 Front Squat
5 Thrusters
Rest 2-3 minutes between sets. You choose the weight. Same weight for all 3 movements. No dropping the bar till all 15 reps are complete.


"Grace"
30 Clean and Jerks 61kg/42.5kg

Wednesday, June 24, 2015

Thursday 25th June 2015

Skill Work

Push Press + Push Jerk + Split Jerk


3 Rounds for time:
500m Row or 400m Run
10 Dead Lifts, 100/70kg
10 Burpee Box Jump , 24/20

Saturday 27th June 2015



11min AMRAP
Select a run distance
Run 400m, 800m, or 1200m
then
30 Squats
30 Situps
30 Fancy Planks
40 Lunges
40 Bicycles
40 Pushups
50 Squat Jumps
50 Flutter kick
50 MOuntain Climbers
100 Burpees

NOTE: those that did this WOD 8 weeks ago will be doing the same distance as back then

Tuesday, June 23, 2015

Wednesday 24th June 2015


15 min to find Heavy single Thruster

Complete as many rounds as possible in 10 minutes of:
10 burpees
20 wall-ball shots, 20/14lb ball



Sunday, June 21, 2015

Monday 22nd June 2015

Task Priority FGB
3 RFT:
20 Wall Balls, 20/14lbs
20 SDHP, 35/25kg
20 Box Jumps, 20"
20 Push Press, 35/25kg
20/15 Cal Row
1 minute rest between rounds

Sunday 21st June 2015

Rest Day

Saturday, June 20, 2015

Saturday 20th June 2015

20 min increasing ladder
Box Jump
Pushups
Burpee
Wall ball
Situps
100m death race ( 20kg/10kg)

Thursday, June 18, 2015

Friday 19th June 2015


Build to Heavy Single Back Squat


“Nancy”
5 Rounds for time:
Run 400m
15 OH Squats 42.5/30kg




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Wednesday, June 17, 2015

Thursday 18th June 2015

Deadlifts 5-5-5

For time:
50 one-legged squats, alternating
25 dips
40 one-legged squats, alternating
20 dips
30 one-legged squats, alternating
15 dips
20 one-legged squats, alternating
10 dips
10 one-legged squats, alternating
5 dips





Tuesday, June 16, 2015

Wednesday 17th June 2015


Snatch Balance practice,
Plus Build to HS overhead Squat


3 rounds
21 Thrusters
15 Box Jumps
9 Toes to Bar
Run 200m


Monday, June 15, 2015

Tuesday 16th June 2015

EMOM for 10
2 x Clean and Jerk

WOD
3 rounds
60 sec handstand hold
25 Pushups
25 Situps
2 rope climbs
Run 200m



Sunday, June 14, 2015

Monday 15th June 2015



Shoulder press 1-1-1-1-1-1-1 reps
Weighted pull-up 1-1-1-1-1-1-1 reps




Sunday 14th June 2015

REST DAY

Saturday 13th June 2015

Team "BaseLine"

In teams of 3
Row 500m
40 Squats
30 Situps
20 Pushups
10 Pullups

Each team member must complete the WOD in order, only one rower per team . Time is call once all team Members complete the WOD.

Thursday, June 11, 2015

Friday 12th June 2015


Deadlifts 5-5-5


"White"

Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 20/10kg plate held overhead
Run 400 meters




Wednesday, June 10, 2015

Tuesday, June 09, 2015

Monday, June 08, 2015

Tuesday 9th June 2015

EMOM Snatch
8min snatch + hang Snatch


AMRAP in 14min
10 Push press
10 Pistols
30 Double unders



Thursday, June 04, 2015

Friday 5th June 2015

Build to a heavy triple for
Push Press


"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times to comments.




Wednesday, June 03, 2015

Thursday 4th June 2015


Deadlifts
5-5-5

WOD
For time:
21Thrusters 42.5/30kg
21Box Jumps
63 Double unders
15 Thrusters
15 Box Jumps
45 Double unders
9 Thrusters
9 Box Jumps
27 Double unders




Tuesday, June 02, 2015

Monday, June 01, 2015

Tuesday 2nd June 2015

Skills
Handstand Pushups


Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.


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