For Time -
Run 1km with a Med Ball 10/7kg
35 x Pull Ups
35 Wall Ball 10/7kg
18 x Deadlift 135/80kg
Run 1km with a Med Ball 10/7kg
25 x Pull Ups
25 x Wall Ball Ball 10/7kg
18 x Deadlift 135/80kg
30 Minute cut off
WOD - Wednesday, 5th December, 2012
"Turkish Get Up Practice"
Rest, then -
As Many Rounds as Possible in 15 minutes of -
8 x Turkish Get Ups 24/16kg(Alternating arms)
18 x Kettlebell Swings 24/16kg
"Intro"
WOD - Tuesday, 4th December, 2012
For time -
Run 1600m
150 x Double Unders
50 x Burpees
Run 800m
100 x Double Unders
35 x Burpees
Run 400m
50 x Double Unders
20 x Burpees
Great Song - 'Cherry Pickin'
WOD - Monday, 3rd December, 2012
Every Minute on the Minute for 15 minutes -
1 x Squat Clean
For total load
Rest, then -
For max reps, 8 Rounds of -
20 seconds of Push Press 35/20kg
10 seconds rest
20 seconds walking Lunge
10 seconds rest
WOD - Saturday 1st December, 2012
As many rounds as possible in 20 minutes of -
?m Swim
? x Squat
"Breathe"
Christmas/New Year Opening times
MONDAY, DECEMBER 24th - ALL MORNING SESSIONS as NORMAL
MONDAY, DECEMBER 24th - 3:30 AND 4:30 SESSION ONLY
TUESDAY AND WEDNESDAY - DECEMBER 25th & 26th - CLOSED
THURSDAY AND FRIDAY - DECEMBER 27th & 28th - OPEN GYM 7am to 10am
SATURDAY - DECEMBER 29th - Normal session at 9am
MONDAY - DECEMBER 31ST - OPEN GYM 7am to 10am
TUESDAY - JANUARY 1st - CLOSED
WEDNESDAY - JANUARY 2nd - - No 5 am session - All other SESSIONS RETURN TO NORMAL
WOD - Friday, 30th November, 2012
Overhead Squat
5 - 5 - 5 - 5 - 5
Rest, then -
"Diane"
For time, 21-15-9 of -
Deadlift 102/70kg
Handstand Push Up
"Intense"
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