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WOD - Saturday 31st October 2015

31/10/2015

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A) Front Squats
EMOTM x 10 Mins
6 Reps

B) 4 RFT
200m Run
20 Push Ups
15 T2B
10 KB Swings 24/16kg
5 Full Cleans 70/50kg
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WOD - Friday 30th October 2015

30/10/2015

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"Fight Gone Bad!" FGB

Three rounds for max reps of:

Wall-ball, 9/6kg ball, (Reps)
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 35/25kg (Reps)
Row (calories)
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WOD - Thursday 29th October 2015

29/10/2015

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10 Rounds For Time

9 C2B Pull Ups
6 HSPU
3 Snatches 60/40kg
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WOD - Wednesday 28th October 2015

28/10/2015

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A) Bring Sally Up
Choose your own weight.
RX = 60/40kg

B) 40min AMRAP
100m Run
10
Burpees
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Bendigo Cup 2015 - Public Holiday - Opening Hours

28/10/2015

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PLEASE NOTE: This Wednesday 28th October is Bendigo Cup Day Public Holiday.

We will be running ONE WOD ONLY at 7AM for all those Die Hards (including me) who still wanna train in spite of a silly horse race!!!
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WOD - Tuesday 27th October 2015

27/10/2015

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A) Deadlifts
E2MOT2M
3 Reps X 7 Sets
(4 work sets)

B) 10 min AMRAP
30 Double Unders
7 Hang Power Cleans 60/40kg
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WOD - Monday 26th October 2015

26/10/2015

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A) Front Squats
E2MOT2M
3 Reps X 6 Sets

B) Benchmark Girl
"Jackie"
For Time
1000m Row
50 Thrusters 20kg
30 Pull Ups
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REST DAY - Sunday 25th October 2015

25/10/2015

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WOD - Saturday 24th October 2015

25/10/2015

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Saturdays WOD was a special secret workout delivered by Ben Quinney and Nic Brown of WOD Magazine.

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WOD - Friday 23rd October 2015

23/10/2015

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30 min EMOM

1st min = 5 Power Cleans 70/45kg
2nd min = 10 T2B
3rd min = 10 Box Jumps 30/24"
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WOD - Thursday 22nd October 2015

22/10/2015

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A) 10 mins to find a heavy
2 Rep OH Squat

B) Complete for Time
12-9-6-3  Reps of:
Full Squat Snatches 50/35
Bar Muscle
Ups
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WOD - Wednesday 21st October 2015

21/10/2015

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A) Bench Press
E2MOT2M
5 reps X 6 sets
Increasing load

B) Against the clock perform

3 x 5 min Rounds of

15 Burpees to 6" bar

Then remaining time AMRAP of

7 Wall Bridges
13 Sit-ups
20 Double Unders

Rest 1 min between rounds

Score = Total Rep
s
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WOD - Tuesday 20th October 2015

20/10/2015

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Hero WOD "Badger"

Complete three rounds for time of:
30 Squat Cleans 45kg
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on the 11th December 2007.
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WOD - Monday 19th October 2015

19/10/2015

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A) Benchmark Girl ' Diane'
21 - 15 - 9
Deadlifts
HSPU

Rest 3 min

B) 5 Rounds
30 : 30 Rowing Intervals
Max Cal Row

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REST DAY - Sunday 18th October 2015

18/10/2015

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WOD - Saturday 17th October 2015

17/10/2015

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A) Work on Strength or Skills
20min

B) With a partner:
Complete as many rounds as possible in 20 minutes of:

30 Double-unders
15 Pull-ups
15 Wall Balls

For the AMRAP, one partner works while the other runs 200m, switching after a full round is completed.

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WOD - Friday 16th October 2015

16/10/2015

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Complete for time

50 MB Sit Ups
40m OH Walking Lunges 20/15kg
30 Burpees to a bar
20 Dips
10 Rope Ascents
20 Dips
30 Burpees to a bar
40m OH Walking Lunges 20/15kg
50 MB Sit Ups

30min Time Cap

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WOD - Thursday 15th October 2015

15/10/2015

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A) Power Cleans 
E2MO2M
3 Reps x 5 Sets
15 min

B) AMRAP 20min
3 - 6 - 9 - 12 - 15 - 18 ...etc Reps of
SDLHP 40/30kg
T2B
Run 200m between rounds

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WOD - Wednesday 14th October 2015

14/10/2015

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A) 0.00 - 8.00 min
Max Reps of
Bench Press at 3/4 BW on Bar
Every time you break perform 5 Burpees

Rest 3 min

B) 11.00 - 18.00 min
Max Reps of
Thrusters at 1/2 BW on Bar
Every time you break perform 5 Burpees

​Rest 2 min

C) 20.00 - 26.00 min
Max Reps of
Double Unders
Every time you break perform 5 Burpees

Record your reps for each movement
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WOD - Tuesday 13th October 2015

13/10/2015

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4 Rounds For Time:
21 Pull Ups
15 Deadlifts 100/70kg
9 Power Cleans 60/40kg

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WOD - Monday 12th October 2015

12/10/2015

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A) Back Squats
5 Reps x 5 Sets

18min

B) Complete for time
30 Alt Dumbbell Snatches 25/15kg
30 Box Jump Overs 24/20"
30 Wall Balls 9/6kg
30 Front Rack Lunges 50/35kg
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WOD - Saturday 10th October 2015

10/10/2015

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Saturday 10/10/15

A) Skills/Strength
Catch up on what you need to work on
20 mins

B) 3 Rounds
15 Cal Row Sprint
8 Squat Cleans 60/40kg

4 min Rest

3 Rounds
15 Cal Row Sprint
8 Squat Cleans 60/40kg

4 min Rest

3 Rounds
15 Cal Row Sprint
8 Squat Cleans 60/40kg
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WOD - Friday 9th October 2015

9/10/2015

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21 - 15 - 9 
Thrusters 40/30kg
Pull Ups
Bar Facing Burpees
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WOD - Thursday 8th October 2015

8/10/2015

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A) Deadlifts 
E2MO2M
3 Reps x 5 Sets

B) 10 Rounds for time of:
10 SDLHP 40/30kg
10 T2B
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WOD - Wednesday 7th October 2015

7/10/2015

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A) Front Squats
E2MO2M
3 Reps x 6 Sets

B) Complete for time:
800m Run
30 DB Snatches 25/15kg
30 Wall Balls 9/6kg
400m Run
20 DB Snatches 25/15kg
20 Wall Balls 9/6kg
200m Run
10 DB Snatches 25/15kg
10 Wall Balls 9/6kg
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