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

 

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29/10/2014 Wednesday

Workout


Met Con

For Time

40 Deadlift 43/25kg

15 Box Jump

35 Deadlift 60/38kg

15 Wall Ball 10/7kg

30 Deadlift 80/55kg

15 Box Jump

25 Deadlift 100/65kg

15 Wall Balls 10/7Kg

20 Deadlift 120/74kg


Buddy Wod

3 Rounds for Time

45 Push ups

650m Row

28/10/2014 Tuesday

Workout


Technique

Pull-up

Kip – Butterfly


Met Con

“FRAN”

For Time

21-15-9

Thruster 43/30Kg

Pull-up


Strength

KB Bottoms Press 6p/s x 3 sets

24/10/2014 Friday

Workout


Met Con

Open Workout 13.5

Complete as many rounds and reps as possible in 4 minutes of:
43/30kg Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

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

21/10/2014 Tuesday

Workout


Skill

Handstand Walk


Met Con

“BST GRACE”

For Time

30 Squat Clean and Jerks 60/43Kg

(5Min Cap)