02 Oct 2014
Friday 3rd October
A. Clean Pulls
5 sets of 3 @ 90-100% of Clean)
B. 10 Mins MU Practice
or C. AWOD – Max MU in 10 Mins
D. 5 RFT of:
5 x Ring-Dips
10 x Air Squats
15 x Sit Ups (Upscale to 10 x GHD Sit Ups)
20 x Jumping Alternating Lunges
01 Oct 2014
Thursday 2nd October
A. AMRAP in 12 Mins of:
6 x Alternating Pistols
8 x C2B Pull-Ups
10 x Push Ups
12 x Wall Ball (9/7kg to 10′)
B. 3 Min Max Rope Climbs
Rest 1 Min, then
C. 3 Min Max Wall Walks
Rest 1 Min, then
D. 3 Mins Max Distance Row
30 Sep 2014
Wednesday 1st October
A. Back Squat
5 sets of 4 @ 82-87%
B. San Fran Jackie
For time:
30 x Front Squat @ 50% of 1RM
Run 800m
30 x T2B
Front Squats are from the floor.
29 Sep 2014
Tuesday 30th September
A. EMOM for 6 Mins:
1 x High Hang Power Snatch
1 x Hang Power Snatch
B. 5 sets of the complex:
1 x Hang Power Clean, and
1 x Power Clean
B. 10 – 1 for time of:
Dumbbell Snatch*
Box Jumps (30/24″)
*Upscale to KB Snatch (24/16kg)
28 Sep 2014
29th September 2014
A. Thrusters
3 – 3 – 3 – 3 – 3
3 x Kipping Swings b/w each set
B. Fran
21 – 15 – 9 Reps for time of:
Thrusters (42.5/30kg)
Pull Ups
Fran will be our Benchmark WOD for the Spring into Summer Challenge, and we will re-visit this WOD at the end of the month. Go Hard.
26 Sep 2014
Saturday 27th September
Grand Final Day – Go Hawks!
Please note that there will only be WODs at 8am and 10am today. At 9am we are launching the ‘Spring into Summer’ Challenge.
In Teams of 3 complete the following for time:
1600m Row (divided anyway). One person must be in the plank position during the entire row.
30 x Wall-ball each (relay style) 9/7kg to 10′ target
40 x Unison Sit-ups (arms interlaced)
15 x Ring Dips each (relay style)
40 x Unison Team KB Swings (24/16kg)
45 x Squat Cleans (divided anyway) (70/52.5kg). One person must be in the plank the entire time cleans are being done.
20 x Unison Team Burpees
25 Sep 2014
Friday 26th September
Please note that there will only be WODs at 8am and 10am on Saturday. At 9am we are launching the ‘Spring into Summer’ Challenge.
A. 4 x 400m Runs
Men: on the 3.00
Ladies: on the 4:00
Record fastest and slowest intervals.
B. 10 – 1 Reps for time of:
Russian KB Swings (24/16kg)
Pull-ups
Alternating Pistols
24 Sep 2014
Thursday 25th September
A. Front Squat
3 – 3 – 3 – 3 – 3
Complete 3 x Skin the Cats b/w sets
B. 5 RFT of:
15 x Box Jumps (24/20″)
2 x Rope Climbs to 15’1
8 x HSPU
23 Sep 2014
Wednesday 24th September
A. EMOM for 8 Mins complete:
1 x Power Snatch
1 x Hang Power Snatch
1 x Overhead Squat
B. 18 – 12 – 6 Reps for time of
Power Clean (60/42.5kg)
Bar-Facing Burpees
Row (Calories)
C. Tabata Hollow Rocks
22 Sep 2014
Tuesday 23rd September
A. Push Jerk
5 sets of 2 reps @ 90%
Complete 5 x Dips b/w each set of Jerks
B. AMRAP in 12 Mins of:
10 x T2B
200m Run
6 x Push Jerk (60/42.5kg)
