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Archive for April, 2015

Friday 1/5/15

A) 7 Rounds for Time: 10 GrassHoppers 30sec L-Sit 3 Ring Back Flips (Skin the Cat) 10m Bear Crawl 1 Wall Walk   B) Overhead Squat 2-2-2-2 @75%

Thursday 30/4/15

A) Snatch 2-2-2-2 @75%   B) 21-15-9 Hang Snatch 30/20kg Burpees

Wednesday 29/4/15

“The DON” 66 Deadlift 50/35kg 66 Box Jumps 24/20inch 66 K/B Swing 24/16kg 66 Knee to Elbow 66 Sit Ups 66 Pull ups 66 Thrusters 66 Wall Balls 20/14 66 Burpees 66 Double Under  

Tuesday 28/4/15

A) Squat Clean 2-2-2-2 @80% RM   B) 400m Run 15 HSPU 300m Run 15 HSPU 200m Run 15 HSPU

Monday 27/4/15

A) “Jackie” 1000m Row 50 Thursters 20/17.5kg 30 Pullups B) Thursters 3-3-2-1-1

Saturday 25/5/15 “ANZAC DAY”

In commemoration of ANZAC DAY we will be partaking in a ‘Hero’ WOD Class to Start 7am > Lane way access + entry ONLY!! – due to council road closures for the March. In respect, please park at the front of the building “WOOD” (Hero WOD) 5 Rounds For Time: 400m Run 10 Burpee Box […]

Friday 24/4/15

A) 2 Rounds For Time: 10 D/B Snatch (Alt) 20/15kg 15 Pull Ups 10 D/B Snatch (Alt) 20/15kg 15 HSPUs   B) Deadlift 3-3-3-3 @ 85%

Thursday 23/4/15

A) For Time: 15 Toes to Bar 500m Row 15 Toes to Bar 50 Double Unders 15 Toes to Bar 400m Run   B) D/B Snatch Technique

Wednesday 22/4/15

“Fight Gone Bad” 3 Rounds: 1min Wall Balls 20/14lbs 1min SDHP 35/25 1min Box Jumps 1min Push Press 1min Row (For kCal) 1min Rest

Tuesday 21/4/15

A) Snatch 3-3-2-1-1 B) 3 Rounds For Time: 10 Burpees 20 Double Unders 10 Snatch 42.5/30kg