Tuesday 14 April 2015
Skill Push Press/ Push Jerk WOD 12min Amrap 1 Push Jerk 40/25kg 1 Front Squat 40/25kg 1 Thruster 40/25kg 2 Push Jerk 2 Front Squat 2 Thruster 3… 3…
Monday 13 April 2015
Skill Burpee Climb WOD 15min Amrap 30 Sit Ups 20 Box Jumps 24/20′ 30 KB Swings 24/20/16kg
Friday 10 April 2015
No Class this Saturday 11 April due to Oly Lifting Seminar. If interested enquire at the Box. Mobility 15Mins WOD- Partner 50 Alt Box Jump Overs 24/20′ 25 Unison Burpees 50 KB Swings 24/16kg(25 each) 25 Med Ball Pass Sit Ups 20/14lbs(each) 100m Leap Frog 50 Alt Power Cleans 60/40kg
Thursday 9 April 2015
No Class this Saturday 11 April due to Oly Lifting Seminar. If interested enquire at the Box. Strength Push Press 5X5 @ 60% 1Rm WOD 3 Rounds for Time 50 Double Unders/150 Skips 25 American KB Swings 24/16kg 20 Box Jumps 24/20′ 15 Burpees
Wednesday 8 April 2015
No Class this Saturday 11 April due to Oly Lifting Seminar. If interested enquire at the Box. Strength Back Squat, Build to Moderate/Heavy 5Rm WOD 5 Rounds for Time/ 30Min Cap 20 Pull Ups 25 Wall Balls 20/14lbs 30 Push Ups 1Min Rest Between Rounds
Tuesday 7 April 2015
Skill HSPU/ Handstand Walk WOD 21-18-15-12-9-6-3 Deadlift 100/60kg K2E
Saturday 4 April 2015
Mobility 15 Mins WOD- Memorial Michael ‘Dork’ Kennedy HERO WOD 33 Back Squats 100/50kg 15 Burpees 33 Deadlifts 100/50kg 15 Burpees 33 KB Swings 32/24kg 15 Burpees
Friday 3 April 2015
Mobility 15 Mins WOD Teams of 4 Row 10km Run 10km Air Squats Max Effort 1 Person Running, 1 Person Rowing, Other 2 can alternate between Squats and Rest
Thursday 2 April 2015
Strength Push Press Establish 1Rm WOD 5 Rounds for Time 30 Double Unders/90 Skips 20 KB Swings 24/16kg 10 T2B
Wednesday 1 April
Strength Back Squat Establish 1 Rm WOD 12 Min Amrap 15 Box Jumps 24/20″ 12 Med Ball Cleans 20/14lbs 9 Wall Balls 20/14lbs