PART A
Partnered Piggyback Race 200m
You must alternate to share the horse and jockey role

PART B
Beep Test
20m Shuttle Run to achieve your highest level possible

PART C
Rounds For Time Of:
50m Sled Drag 40kg
5 Keg Presses 30kg/15kg
10 Bear Crawl with Band 5m
15 KB Swings 24kg/16kg
Number of rounds is derived from the Beep Test level achieved:
i.e. 5.1 = 5 Rounds, 6.4 = 6 Rounds, 7.6 = 7 Rounds etc...
However you have a 25 min time cap

PART A   "PUSH & PULL"

5 Rounds to find your 5 Rep Maximum Weight (5RM) in 15 minutes of:

DB One Arm Bench Press
Weighted Chins
(Alternate between the two exercises )

PART B  "CORE & CARDIO"

3 Rounds for max reps of:
GHD Sit Ups
Rower
Band Sprints

Intervals of 60:30 (60sec Work followed by 30sec Rest)
Count and record reps in the GHD Situps ONLY

PART A - SKILLS

Work a Weakness - 10 minutes


PART B - "RUN AND GET FRAN"

400m Run
21 Thrusters 40kg/30kg
21 Pullups 
400m Run
15 Thrusters 40kg/30kg
15 Pullups
400m Run
9 Thrusters
9 Pullups

10,9,8,7,6,5,4,3,2,1 REPS OF:

Clean & Jerks 50kg/30kg
Toes to Bar

Rest 3 minutes then perform 5 Rounds of:

20 BB Stepups 20" (30kg/20kg)
10 Lateral Burpees Over Bar

For accumulated time.

PART A - "HELEN"

400m Run
21 KB Swings 24kg/16kg
12 Pullups


PART B - 7 MINUTES

Max reps of butterfly situps

"THURZDYS DIRTY THIRTY"

30 Front Squats 50kg/40kg
30 Push Press 50kg/40kg
30 Toes to Bar
30 Wall Balls 10kg/5kg
30 Double Unders
30 Walking Lunges 20kg/10kg
30 Wall Walks
30 Box Jumps 22" (tyre height)
30 Clean & Jerks 50kg/40kg
30 Burpees

1 Round For Time

3, 2, 1... GO!!!!!!!!!

PART A

Max plank hold


PART B - 3 ROUNDS FOR TIME OF:

25 Deadlifts 70kg/50kg
50 Pushups (Chest to Floor)
75 Butterfly Situps
800m Run

PART A - STRENGTH


Find your 2RM Back Squat

2,2,2,2,2


Then.....

PART B

"JOSH"


SSG Joshua Hager, United States Army, was killed Thursday February 22, 2007 in Ar Ramadi, Iraq. 


21 Overhead Squats 40kg (or scale to suit)
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups

PART A - SKILLS WORK

Work a Weakness - 10 minutes


PART B - 20 MINUTE AMRAP OF:

5 SDLHP 60kg/40kg
10 Jack Knife Situps
5 Push Press 60kg/40kg
100m Sprint

COMPLETE THREE ROUNDS OF:

10 Deadlifts 120kg/90kg
Run 400m
20 Burpees
Run 300m
30 KB swings 24kg/16kg
Run 200m

*Then perform

200 Situps (Butterfly)

FOR TIME

PART A - "LET'S DRAG"


5 x 15m passes to determine your max weight in a sled drag

PART B - 15 MINUTE AMRAP OF:

9 Front Squats 20kg
7 Handstand Pushups
5 Chins

Awesome WOD today with some very impressive sled drags in all sessions. Everyone performed extremely well dragging some hefty weighted sleds across the box. Congratulations to Brian Harrison at 6am and Jeremy Dettmann at 9am for dragging a 200kg sled 15m posting PB's and a new Box Record for the Blokes!!!! Plus Lana Harrison in our 6am session did a 160kg drag another PB and new Box Record for the girls also!!!! Great Effort guy's Well Done... Very Proud :)

Well the "Train the Trainer" Night has been and gone and proved to be a great success with the trainer actually surviving the WOD onslaught thrown at him :)

Big Thank You to all those who helped out behind the scenes or helped on the night to make it all happen.

And Thank You to Tim James the Meat Master of Strathdale for supplying great quality high protein BBQ delicacies for all to enjoy.  Tim has dropped off some loyalty cards for meat purchases so guys grab one of these at your next training session and remember to support those who are supporting your box and get an order into Tim asap... Oh and he home delivers too.

I look forward to next months session... Dr says I should be able to walk again in a few days.

Dare to be fit,

Tony :)

PART A

"RANDY"

Named after Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. He is survived by a wife and two children.

75 Power Snatches 40kg/30kg

Rest 1 minute then perform:

PART B

200 Double Unders

For Time (accumulative time).

4 Rounds For Time Of:

30 KB SDLHP 24kg/16kg
30 Box Jumps (20" Tyre)
30 Chest to Floor Pushups
30 Roman Chair Situps
30 Overhead Walking Lunges 15kg/10kg

"DANIEL"

Dedicated to Army SGT 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday 8th June, 2006.

50 Pullups
400m Run
21 Thrusters 40kg/30kg
800m Run
21 Thrusters 40kg/30kg
400m Run
50 Pullups