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

 

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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

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

 

04/11/2014 Tuesday

Workout


Met Con

“Fight Gone Bad”

3 Rounds

1min Max reps per exercise, 1min rest between rounds.

Wall Balls 20/14lb

SDHP 35/24kg

Box Jump

Push Press 35/24kg

Calorie Row

23/10/2014 Thursday

Workout


Technique

Ring Muscle up

OHS


Met Con

Buddy Wod

For Time

21 OHS 70/43kg

9 Ring Muscle up

20m Bear Crawl

21 OHS

9 Ring Muscle up

30m Bear Crawl

21 OHS

9 Ring Muscle up

40m Bear Crawl

(15min Cap)

22/10/2014 Wednesday

Workout


Met Con

For Time

(On a Running Clock)

2.5 Km Run

If completed under 11:30/13:00min then complete another 2.5Km Run

if not completed under time cap then complete for time

50 Burpee’s

1Km Row

50 Bupee’s

1Km Row