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
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Monday, June 29, 2015
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
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
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
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
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
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