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)
21 Sep / 2014
Monday 22nd September
A. Bench Press
3 – 3 – 3 – 3 – 3
B. ‘No Rest for the Wicked’
AMRAP in 13 Mins of:
5 x Pull-Ups
10 x Push Ups
15 x Sit Ups
20 x Double Unders (or 10 x Attempts)
