11.13.14
by

13/11/2014 Thursday

Workout

Met Con

Buddy Wod

5 Rounds for Time

15 Partner Deadlift 190/140kg

30 Synchronized Star-jumps

45 Synchronized Sit-ups

 

11.12.14
by

12/11/2014 Wednesday

Workout

Met Con

Open Preperation Week 2 Wod 3

For Reps
15 min AMRAP

Complete Double Unders every 3rd Minute.
Once double unders are completed complete as many rounds of 7 OHS and 7 Deadlift 50/38kg in the time remaining in that 3 minute cycle.
0-3 min 100x Double Unders
3-6 min 80x Double Unders
6-9 min 60x Double Unders
9-12 min 40x Double unders
12-15 min 20x Double Unders.

Total reps including Double Unders is your score.

11.11.14
by

11/11/2014 Tuesday

Workout

Met Con

WOD 1

For Time

10-1

BW Back Squat

Pull-up

(12min Cap)

WOD 2

For Time

50-40-30-20-10

Box Jump

Push Press 20/15kg

(12min Cap)

11.10.14
by

10/11/2014 Monday

Workout

Met Con

Row intervals

3min Cycles ,2min to complete

Men: 500m, 550m, 575m, 600m, 625m

Ladies: 400m, 450m, 500m, 525m, 550m

Strength

10min EMOM

3x Squat Cleans

11.05.14
by

2015 Open Preperation Program

BST preparation program will be a four month program which will be structured 3 weeks on 1 week off.

There will be 2 workouts per week where athletes can compare there scores and expose weaknesses which need to be addressed before next year’s worldwide open.

Top 3 Athletes will be announced after each 3 weeks and small prizes will be awarded.

All welcome to compete and compare.

 

11.05.14
by

05/11/2014 Wednesday

Workout

Technique

Pull-up -Kip/Butterfly

Met Con

Open Prep Workout Week 1, Wod 1.

Complete as far as possible in 10minutes

21 Snatches 43/30kg

9 Burpee over bars

21 Snatches 60/38kg

9 Burpee over bars

21 Snatches 70/47kg

9 Burpee over bars

21 Snatches 83/55kg

 

Scores to beat

72 reps-Kyle

69 reps-Hannes

68 reps-Shane