Thursday 27th November

Warm up

3rds

2x muscle ups

4x Burpees

6x pistol squats/ box steps

8x hollow rocks

10 sec hand stand hold

WOD

'The Ghost' Guerro

6rds 

1min: row for calories

1min: Burpees

1min: double unders

1min: rest

Tuesday 25th November 2014

Strength 

4 sets of 5 

Front squat with 3 sec lower and pause

WOD

3x rounds

3mins to complete 500m row and remaining time ground to overhead dumbbell 

3mins rest in between rounds 

Thursday 20th November 2014

Strength 

Work to a 1 rep max deadlift in 10 attempts 

WOD

'Diane'

21-15-9

Deadlifts @70% 1rm

Handstand push ups 

Tuesday 18th November 2014

WOD

'Barbara'

5 rounds

RX

20x pull ups

30x push ups

40x sit ups

50x squats

3 min rest between rounds

Scaled 

-swap beat swings and hold for pull ups

-babs (5-10-15-20) 

Sunday 16th November 2014 - Supple Sunday

 Movement and mobility drills associated with cleans and front squats, working from the ground up...

Saturday 15th November 2014

Team WOD

In teams of 3...

30 minute AMRAP

Station 1:

10x box jumps

5x pull ups/ring rows (+ 5 beat swings)

Station 2:

10x burpees to plate

5x GTOH (20kg/10kg plate)

Station 3:

400m burden run (9kg/6kg med ball)

Each athlete works at a separate station and changes on the burden runner's return.

Thursday 13th November 2014

Some Front squat tekkers and a mini-chipper...

Strength/Skill 

5 x Frankenstein squats (empty barbell)

5 x Front squats (empty barbell)

5 x 1 1/4 Front squats (empty barbell)

5 x Front squats with 3 second pause 'in the hole' (empty barbell)

4 x 8 Front squats (increasing weight each set) 3X11 (3 second lower / 1 second pause)

WOD

For Time (10 minute cut off): 

1,000m row 

40 wall balls 

30 double unders / 60 single unders

20 parallette press-ups 

Wednesday 12th October 2014

Some bodyweight strength and power followed by a cheeky complex...

Strength
3 rounds (not for time)
10 × strict pull ups
10 x box jumps (30")
30 x double unders (or 10 × hollow rocks)

WOD
4 rounds work + 3:00 rest in between;
3 × hang power cleans
2 x reverse front rack lunges
1 x shoulder to overhead
Repeat x 4
400m run

(Add weight if completed in 3:00 or less)

Sunday 9th November 2014

Remembrance Sunday WOD

18min AMRAP

11x G2OH

11x Burpees

11x thrusters

11x pull ups / ring rows 

Teams of 3

On the 11th min there will be a 1min applause in thanks to service men and women that have given their lives for their country

We will remember them 

Saturday 8th November 2014 -Team WOD

"Welcome to Valhalla"

In Viking Hordes of 5/7

Sail your longboat to shore (Row 8000m)

Charge to battle (Run 1km - up and over bridge)

Sack the village (400 ball slams @ 6kg/9kg)

Flee with loot (Run 1km - up and over bridge with weight)

Return voyage triumphant (Row 8000m)

Score 1 = time 

Score 2 = total weight of "loot" carried (divided by team members)

9am Horde (Jo, Aimee Bo, Zoe, Claire, Danny, Adam) 59:50/74kg (10 pts)

10am Horde (Kath, Meg, Mark, Paul, Richie) 56:12/63kg (13 pts)

Friday 7th November 2014

WOD

Fran

21-15-9 

Thrusters 

Pull ups

When Ben met Fran.......sub 4 mins......then......

Thursday 6th November 2014

Skill

Margirito Complex

1x burpee

1x press up

1x jumping jack

1x hollow rock

1x handstand

1-2-3-4-3-2-1

WOD

1 rep max strict press 

On failure revert to push press then push jerk 

Wednesday 5th November 2014

Strength & skill

Squat drills 

WOD

'Elizabeth'

21-15-9

Cleans

Ring dips 

Scale to push ups and parallette holds

Saturday 1st November & Sunday 2nd November 2014

WOAH (workout at home) 

100 Burpees for time