Friday 20th Nov09

MetCon WOD

5 Rounds for time:

20 Wall Ball

20 Ring Rows

20 Hanging Knees-Elbows

20 Box Jumps

20 Push Ups 

Results posted to Comments

Thursday 19th Nov09

Strength WOD

Muscle Up Practice

Deadlifts 4-4-4-4 

Results posted to Comments

Wednesday 18th Nov09

MetCon WOD

25– 50 – 75 reps for time:
Squats

Push-ups

Pull-ups

Sit-ups 

Results posted to Comments

Tuesday 17th Nov09

Strength WOD

Overhead Lunges 10-10-10-10

Wtd Dips 5-5-5 

Results posted to Comments

Monday 16th Nov09

MetCon WOD

“Nicole”

As many rounds as possible in 20-minutes:

Run 400m

Pull ups x Max reps (Note number of pull ups)

Results posted to Comments

Friday 13th Nov09

MetCon WOD

“Diane”

21 – 15 – 9 reps for time:

Deadlift (100Kg Men) (70Kg Women)

Hand Stand Push Ups (HSPU) ]

Post Results to Comments

Thursday 12th Nov09

Strength WOD

HSPU Practice

KB Snatch 5-5-5-5-5 (Each Arm)

Seated Row 3-3-3 (Focus on Scapular Control) 

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Wednesday 11th Nov09

MetCon WOD

Team “Murph”

With a partner, run 1.6 then share the gym work (only one person can work at a time), both finish with the 1.6.

For time:

Run 1.6Km

100 Pull ups

200 Push ups

300 squats

Run 1.6Km 

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Tuesday 10th Nov09

Strength WOD

Chin Up Kipping Practice

 

Chest Press

3-3-3

Ring “L” Sit

1 x Max Time 

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Monday 9th Nov09

MetCon WOD

3 Rounds for time:

400m Run

15 x Clean & Jerk 

Post Results to Comments