02 May / 2014
Saturday 3rd May
‘Willy’
3 RFT of:
Run 800 meters
5 x Front Squat (100/70kg)
Run 200 meters
11x C2B Pull-ups
Run 400 meters
12 x KB Swings (32/24kg)
U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, TX, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan.
He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.
01 May / 2014
Friday 2nd May
A. Max Height Box Jump
15 Mins
B. CF Ganes Masters Qualifiers Event 3
3 RFT of:
50 x Cal Row
15 x HSPU
50 x Double Unders
or C. AWOD – Taylor
4 RFT of:
Run 400 meters
5 burpee muscle-ups
29 Apr / 2014
Thursday 1st May
Weightlifting Total
A. 20 Mins to find your (Technical) 1RM Snatch
B. 20 Mins to find (Technical) 1RM Clean & Jerk
You can only lift heavy if looks pretty!
As specified, this is about working to a technically solid heavy single. This is NOT about getting the heaviest weight possible over your head with horrible form.
As coaches we will be ruthless in ensuring that you can only go up in weight if your technique is solid. Lifting with bad form teaches your body bad movement patterns and will ultimately slow your progress.
28 Apr / 2014
Wednesday 30th April
A. 6 x 250m Row
Rest 1:1
Record Fastest and Slowest efforts
B. AMRAP in 12 Mins of
10 x 1 Arm KB Swings – Left
10 x 1 Arm KB Swings – Right
10 x 1 Arm KB Thrusteer – Left
10 x 1 Arm KB Thruster – Right
Max KB Weight is 16/12kg. Swings to eye-level.
C. Accumulate 20 x MU or MU Progressions
27 Apr / 2014
Tuesday 29th April
A. Front Squat
4 – 4 – 4 – 4
B. 21 – 15 – 9 reps for time of:
Power Cleans (60/42.5kg)
Pull-Ups
or C. AWOD – ‘Justin’
30-20-10 reps for time of:
Body-weight Back Squats
Body-weight Bench Press
Strict Pull-Ups
26 Apr / 2014
Monday 28th April
A. Push/Split Jerk
2 – 2 – 2 – 2 – 2 (Aim for 90% of 1RM)
B. 30 – 20 – 10 reps for time of:
Alternating lunges
Push-Ups
Box Jumps (24/20″)
Sit-Ups
or C. AWOD – ‘JT’
21 – 15 – 9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
*18 Min Cut off
25 Apr / 2014
Saturday 26th April
A. Snatch
2 – 2 – 2 – 2 – 2
B. ‘Nancy’
5 RFT of:
400m Run
15 x Overhead Squats (42.5/30kg)
*25 Min Cut Off
(Can be scaled to Front Squat)
24 Apr / 2014
Friday 25th April
Reminder: We will only be running 9 & 10am WODs today.
A. Brett Wood MG
5 RFT of:
400m Run
10 Burpee BXJ (24/20)
10 x SDLHP (42.5/30kg)
10 x Thrusters (42.5/30kg)
1 Min Rest
or B. Cameron Baird VC MG
Buy In – 600m Run (2 Min cap for Men, 3 Mins for Ladies)
Then 3 Rounds AMRepAP
1 Min Pull-Ups
1 Min Deadlifts 90/70kg
1 Min Lateral Burpees (over bar)
1 Min Rest
600m run buy in, at the 2 min mark (Men) or 3 min (Ladies) the 1 min rounds commence. Run under 2/3 mins and do extra pull ups, Run over 2/3 mins and you eat into the next minute of movements.
23 Apr / 2014
Thursday 24th April
A. Clean and Jerk (Split or Push)
2 – 2 – 2 – 2 – 2
B. Snatch Pulls
3 – 3 – 3 – 3 (These are for speed and technique – 90% of 1RM Snatch)
C. Back Squat
3 x 3 @ 90%
Yep, thats a 147kg, by a <75kg lady:
22 Apr / 2014
Wednesday 23rd April
Reminder: Anzac Day – 9am and 10am WODs Only
A. Strict Press
5 – 5 – 5 – 5 – 5
B. AMRAP 10 Mins of:
7 x HSPU
7 x K2E
30 x DU
C. 30 – 20 – 10 reps for time of:
Sit Ups
Walking Lunges
