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
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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"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)   10 Rounds For Time 9 C2B Pull Ups 6 HSPU 3 Snatches 60/40kg   A) Bring Sally Up Choose your own weight. RX = 60/40kg B) 40min AMRAP 100m Run 10 Burpees    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!!!  A) Deadlifts E2MOT2M 3 Reps X 7 Sets (4 work sets) B) 10 min AMRAP 30 Double Unders 7 Hang Power Cleans 60/40kg   A) Front Squats E2MOT2M 3 Reps X 6 Sets B) Benchmark Girl "Jackie" For Time 1000m Row 50 Thrusters 20kg 30 Pull Ups   Saturdays WOD was a special secret workout delivered by Ben Quinney and Nic Brown of WOD Magazine.  30 min EMOM 1st min = 5 Power Cleans 70/45kg 2nd min = 10 T2B 3rd min = 10 Box Jumps 30/24"   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   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 Reps   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.    A) Benchmark Girl ' Diane' 21 - 15 - 9 Deadlifts HSPU Rest 3 min B) 5 Rounds 30 : 30 Rowing Intervals Max Cal Row   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.   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   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   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   4 Rounds For Time: 21 Pull Ups 15 Deadlifts 100/70kg 9 Power Cleans 60/40kg   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   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  21 - 15 - 9 Thrusters 40/30kg Pull Ups Bar Facing Burpees  A) Deadlifts E2MO2M 3 Reps x 5 Sets B) 10 Rounds for time of: 10 SDLHP 40/30kg 10 T2B   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   |
