Saturday 29th December

“Jackie-Beth”

1000 meter row
50 thrusters 20/15kg
30 pull-ups/ring rows
Into
21-15-9
Cleans 60/40kg
Ring dips

Monday 24th December 2012

Xmas Eve WOD!
“Ahh my legs”

A. 3x back squats emotm for 6mins

B.
5mins of walking lunges
Into
4 rounds of:
5x power cleans
10x ghd sit ups
Into
5min walking lunges

Hope you weren’t planning on going running for Xmas?!

Saturday 22nd December 2012

“12 days of Christmas”
12, 12-11, 12-11-10,12…..1 for time

12 squats
11 Sit ups
10 Wallballs 9/7kg
9 Kettlebell swings 24/16kg
8 Burpees
7 Box Jumps
6 Deadlift 40/30kg
5 Hang Clean 40/30kg /scale to goblet squats
4 Thruster 40/30kg
3 Racked Lunge 40/30kg
2 Front Squat 40/30kg
1 palm tree run

Friday 21st December

Ohs- technique

4 rounds for time
10x ohs 50/30kg
15x ring row
400m run

Friday WOD 14/12/2012

A - Deadlift tap and go tech, build to a heavy triple

 

B – HSPU tech

 

C – “DIANE”

21 – 15 – 9

Deadlifts @ 100kg/70kg

HSPU

Thursday WOD 13/12/2012

A – Olympic Lifting

 

B – 15 min AMRAP

Power snatch x 5

DU x 10

Ring row x 15

Air squats x 20

Wednesday WOD 12/12/2012

A - Shoulder mobility

 

B – Bar Complex x 2 OTM for 10 minutes

Fronts Squat – Push Press – Thruster

 

C – “HELEN”

3 rounds for time

Run x 400m

KB swing x 21

Pullups x 12

Tuesday WOD 11/12/2012

A - Back Squat 4 x 12-14

 

B – Pistol Squat tech

 

C – 10 min AMRAP

Pistols x 6 each leg

Push press x 8

Box jumps x 10

Monday WOD 10/12/2012

A – Warmup DU

 

B - Cleans tech into 3 x OTM for 10min

 

C – Max Reps:

Burpees x 1 minute

Rest 1 minute

Pullups / Ring rows x 2 minutes

Rest 1 minute

KB Swings x 3 minutes

Rest 1 minute

Wallballs x 4 minutes

Rest 1 minute

KB Swings x 3 minutes

Rest 1 minute

Pullups / Ring rows x 2 minutes

Rest 1 minute

Burpees x 1 minute

Saturday WOW 08/12/2012

Super Saturday combined gyms at North Head, Manly

 

A – Dynamic warmup and sanctuary run

 

B - HR Pushup tech/position

 

C – 25min AMRAP

jumping lunges x 25

HR pushups x 12

Wallballs x 20

Burpees x 12

Run ‘twin palm trees’