Archive for September, 2014

30th september

September 30th, 2014

Tuesday

4 rnd
run 400m
15 hang snatch 40/30
10 burpees
15 push ups

Wednesday

Cleans
5, 5, 3, 3- 1, 1

4 rnds
run 400
30 squats
20 push press. 50/ 30kg.

Thursday

7 rounds for time of:
run 100m
7. Thrusters, 50/40kg
10 chins

Friday

Run 1600m
50 Burpees
50 wall balls
50 box jumps
50 double unders
Run 1600m

Saturday

4 rnds
Run 400m
21 Sumo deadlift 40/30kg
21 Burpees over bar

21st September 2014

September 21st, 2014

Monday
Bench
2-2-2-2-2-2-2
B
Run 400m
21 snatches 40/30kg
21 ring dips
run 400m
15 snatches
15 ring dips
run 400
9 snatches
9 ring dips

Tuesday
Happy Birthday Cristina

run 100m between each exercise
42 Deadlifts 60/40kg
42 box jumps
42 Kettlebell swings
42 sit ups
42 cleans 60/40
42 push ups
42 double unders
42 burpee chins

Wednesday

Every 2 minutes for as long as possible complete:

From 0:00-2:00
4 burpees/ box jumps
2 front squats, 80/60kg

From 2:00-4:00
4 burpees/ box jumps
4 front squats,
From 4:00-6:00
4 burpees/ box jumps
6 front squats,

Continue adding 2 reps to the front squat each interval for as long as you are able.

Thursday

Linda
10-9-8-7-6-5-4-3-2-1
Deadlift 1-1/2 body weight
Bench press body weight
Clean 3/4 body weight

Friday

The Roff Road to Recovery

Five rounds for time of:
50 Overhead walking lunges, 20kg/15kg
21 Burpees

Let trailing knee gently kiss the ground on each lunge.
Saturday

10 rounds for time
5 Thrusters 60/40kg
10 Box jumps
15 kettle bell swings 32/24

Monday
ACT PUBLIC HOLIDAY

Starting at 10 the RRR Burpee challenge/
or The don

Then lunch at the lake John wright park.

15th September

September 14th, 2014

Monday Happy birthday Andy
Run 400m
21 shoulder to overhead 60/40kg
run 400m
18 shoulder to Overhead
run 400
15 shoulder to Overhead
run 400
12 shoulder to Overhead.
5 burpees every time you drop the bar during reps.

Tuesday
Bent over row
3-3-3-3-3-3
B
Barbarian
Every minute on the minute 15min
40/20kg
2 snatches
2 clean and jerks
2 hang cleans
2 sdhp
2 burpees or bar

Wednesday
7 rounds for time of:
7 handstand push-ups
7 thrusters, 7 reps 60/40kg
7 knees-to-elbows
7 deadlifts, 110kg/80kg
7 burpees
7 kettlebell swings, 2 pood
7 pull-ups

Thursday
run 600m
50 Wall ball shots,
Run 400 meters
40 Wall ball shots,
Run 300 meters cut through car park
30 Wall ball shots,
Run 200 meters
20 Wall ball shots,
Run 100 meters
10 Wall ball shots,

Friday

Five rounds for time of:
15 lunge steps, 40kg/30kg in front rack position.
30 Double-unders

Saturday
30 clean and jerks 85kg/60kg

Happy Father’s Day!!

September 7th, 2014

Monday 8 September

30 min
Run 200m
10 push ups
15 squats
5 burpee chin ups

Tuesday 9 September

Happy Birthday Kiara

Bear Complex

5 rounds for total load

Each round consists of 7 sets of:

Dead lift
Hang clean
Pushpress
Back squat
Pushpress

Bar must not be let go of until end of round. Increase weight each round.

Wednesday

Clean and jerk 3-3-3-3-3 reps

21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L-pull-ups

Thursday
Partner WOD
100 Thrusters 45/35kg
75 Burpees
50 chin ups
20 muscle ups
400 Double unders
100 KB Swings
75 Box Jumps
400m buddy carry

Friday
Fight gone badish

Back extentions
Ring rows
overhead lunges 20/15kg
toes to bar
burpees.

Saturday
due to Rhonda’s Birthday Saturday Wod has changed
Happy birthday Rhonda.
4 rnds for time
39 Kettlebell swings
39 back extentions
3 Deadlifts 90kg 120kg
9 Push Press 30kg/50kg
39 Box jumps
run 200m