16 Jan 2014
Friday 17th January
A. Front Squat
5 – 5 – 5 – 5
B. ‘Franesque’
5 RFT of:
9 x Thrusters (45/30kg)
9 x C2B Pull-ups
15 Jan 2014
Thursday 16th January
A. Deadlift:
3 – 3 – 3 – 3 – 3 – 3 – 3 (75-80%)
B. 21 – 15 – 9 reps for time of:
Wall Ball (9/7kg to 10′)
Abmat Sit-Ups
or
C. AWOD:
21 x Wall Balls (9/7kg to 10′)
7 x Muscle Ups
15 x Wall Ball
5 x Muscle Ups
9 x Wall Balls
3 x Muscle Ups
14 Jan 2014
Wednesday 15th January
Either:
A. 15 Mins to find your max height box jump
or
B. Bench Press:
3 – 3 – 3 – 3 – 3
C. AMRAP in 10 Mins of:
5 x T2B
7 x Ring Dips
9 x Box Jumps (24/20″)
So pick either WOD A or WOD B, then everyone will do WOD C together.
13 Jan 2014
Tuesday 14th January
Hi Team,
With the temperature expected to nudge 40 today, there will be no 5.15 pm, 6.15 pm and 7.15 pm WODs at the gym. Instead there will be 2 x beach WODs running at 5.30pm and 6.30pm.
Meet at the beach volleyball courts, just near the corner of Victoria Ave and Beaconsfield Parade – and over the road from the Beach Hotel (End of #1 Tram Route for those without wheels). Please bring sunscreen, a towel and of course a water bottle. Oh, and expect to get wet during the WOD.
6am, 7am, 9.30am and 12 Noon classes will run at the gym as per normal.
A. EMOM for 10 Mins complete:
2 x Power Cleans
B. 5 RFT of:
10 x Burpees
15 x KB Swings @ 24/16kg
20 x Walking Lunges
25 x Double- Unders
12 Jan 2014
Monday 13th January
A. Push Press
5 – 5 – 5 – 5
Complete 5 T2B between each set
B. 12 Min AMRAP of:
10 x Box Jump (30/24″)
10 x Dumbbell/Kettlebell Snatch (each arm)
200m Run
10 Jan 2014
Saturday 11th January
| A. 7 Min AMRAP of: |
| 5 x HSPU |
| 10 x T2B |
| 200m Run |
| Rest 3 Mins, then |
| B. 7 Min AMRAP of: |
|
1 x Rope Climb (15′) 5 x Ring Dips |
10 x Overhead Walking Lunges (20/10kg)
Rest 3 Mins
C. Games Open WOD 12.1
As many reps in 7 Mins of Burpees
Each burpee is to a target 6″ above your standing reach.
09 Jan 2014
Friday 10th January
| A. EMOM for 15 Mins complete: |
| 2 x Clean and Jerk |
| B. AWOD: Macho Man |
EMOM for as long as possible complete:
| 3 x Power Cleans (75/50kg) |
| 3 x Front Squats (75/50kg) |
| 3 x Jerks (75/50kg) |
*AWOD courtesy of CF New England/Competitors WOD
Rich Froning Jnr – 20+ Rds at 100kg
08 Jan 2014
Thursday 9th January
| A. 3 x 500m Row |
| Rest approx 1:1 |
| B. For time: |
| 30 x KB Swings (24/16kg) |
| 30 x DU |
| 400m Run |
| 20 x KB Swings |
| 20 x DU |
| 400m Run |
| 10 x KB Swings |
| 10 x DU |
| 400m Run |
07 Jan 2014
Wednesday 8th January
| A. Thrusters |
| 5 – 5 – 3 – 3 – 1 |
| B. “Bergeron Beep Test” |
EMOM for as long as possible, complete:
| 7 x Thrusters (35/25kg) |
| 7 x Pull ups |
| 7 x Burpees |
| Spealler: 17 Rds + 16 reps |
How many minutes can you get through?
*WOD B courtesy of CF New England/Competitors WOD
06 Jan 2014
Tuesday 7th January
Hi Team,
| A. Back Squat |
| 5 – 5 – 5 – 5 |
| B. Fight Gone Bad |
3 Rounds, As Many Reps as Possible, one minute per station of:
| Wall Ball |
| SDLHP (35/25kg) |
| Box Jump 24/20″ |
| Push Press (35/25kg) |
| Row (Calories) |
| Rest 1 Min b/w rounds |
