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Archive for September, 2015

Thursday 1/10/15

A) K/B Snatch Technique B) Partner WOD: In pairs, swapping every minute – 6min of kCal Row Handstand Hold 6min of kCal Row Ring Hold 4min of Kcal Row L-Sit/Knee Up Hold

Wednesday 30/9/15

For Time: 15 Wall Balls 20/14lbs 30 Clean & Jerk 50/35kg 15 Wall Balls 20/14lbs 30 Toes to Bar 15 Wall Balls 20/14lbs 30 K/B Swing 32/24kg 15 Wall Balls 20/14lbs 30 Toes to Bar 15 Wall Balls 20/14lbs 30 Clean & Jerk 50/35kg 15 Wall Balls 20/14lbs

Tuesday 29/9/15

A) Push Press 5-5-5-5 B) For Time: 4 Rounds 400m Run 30 Deadlifts 60/42.5kg C) Toes to Bar Technique

Monday 28/8/15

A) Snatch Technique Adv. 1-1-1-1 B) 14min AMRAP 5 Pull Ups 10 Squats 15 Burpee Box Jumps 24/20inch C) 3x1min Plank (Ab Hold)

Saturday 26/9/15

4th B’Day Bash WOD @ Kemp Beach Hill 8am Beach, BBQ, Budgie Smugglers & Beers!!

Friday 25/9/15

A) Clean & Jerk Technique Adv. 3-3-3-3 B) For Time: 5 Rounds 5 Hang Clean 70/50kg 10 Box Jumps 24/20inch 4 Man Makers 10/7.5kg

Thursday 24/9/15

A) Every Minute on the Minute (EMOTM) 15min [i.e. 15 Rounds] 20 Double Unders Then for the time remaining within the minute burpees to 10inch target. Score in Burpees B) K/B Swing Technique

Wednesday 23/9/15

“LINDA” (aka. ‘Three Bars of Death’) 10-9-8-7-6-5-4-3-2-1 Deadlift – 1½ x Body Weight (BW) Bench Press – BW Squat Clean – ¾ x BW

Tuesday 22/9/15

A) Muscle Up (Ring & Bar Work) B) For Time: 200m Run 20 Pull Ups 200m Run 10 Pull Ups 200m Run 20 Handstand Pushups (HSPU) 200m Run 10 HSPU 200m Run 20 Toes to Bar (TTB) 200m Run 10 TTB

Monday 21/9/15

A) Snatch Technique Adv. 3-3-3-3 B) Tabata (20/10sec) x8 [For Repetitions] Box Step Ups 24/20inch Double Unders M/B Slam 20/14lbs Burpees