Tuesday, September 7, 2010
“The Chief”
Max sit ups in 3mins (marine sit up)
“The Chief”
5 Rounds: AMRAP 3min on 1min rest
3 Power Cleans
6 Push ups
9 Squats
Monday, September 6, 2010
Dumb!! Dumb!!
Max push ups (hands off floor)
“Tabata”
DB Thrusters 20/10kg
DB Squat clean
DB OHS
DB Sit ups
Sunday, September 5, 2010
Saturday, September 4, 2010
EVA (mod)
5 Rounds
500m Run (800m is full Eva)
30 KBS 32/24kg
30 Pull-ups
11am Nutrition with Lisa
Next Sat afternoon 4pm Dee Why beach session
Friday, September 3, 2010
AMRAP X2
AMRAP 10 min
7 Handstand Push-ups
14 box jumps 24”
21 Dubs
REST THEN
AMRAP 10:
15 Kettle bell swings 24/16kg
15 Ring dips
15 Sit ups
Thursday, September 2, 2010
Temp OH!
8-8-8-8-8
FFE Split Squat 60/40kg (4010)
Pull ups 20/10kg (3110)
1 Arm KB Row 24/16kg (3020)
Wednesday, September 1, 2010
Todays WOD Brought to you by the Number 7
7 Rounds
7 Hang Power Snatch 40/30kg
7 Snatch Balance 40/30kg
7 OHS
Every time you drop the bar mid round, 7 burpee pull up penalty. To be done at end of workout.
Max burpees in 3mins
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