1. "Front Squat with Pause at the Bottom"
3 - 3 - 3 - 3 - 3
---------------------
2. As Many Rounds as Possible in 11 Minutes of -
6 x Pistol Squats (Alternating Leg)
8 x Kettlebell Swing 32/24kg
12 x Push Up
WOD - Saturday, 24th August, 2013
1. "Bench Press"
5 - 5 - 5 - 5 - 5
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2. With a 10 Minute time cap, perform -
80 X Burpees (Head Touch)
Max Chest to Overhead 60/40kg
Then, as soon as time stops you have 5 minutes to find a 1RM -
"Front Squat"
Games Athlete - Captain Australia
WOD - Friday, 23rd August, 2013
1. As Many Rounds as Possible in 23 Minutes of -
30 x Handstand Push Ups
Run 800m
30 x Deadlift 150/90kg
Run 800m
WOD - Thursday, 22nd August, 2013
1. For Time, 5 Rounds of -
8 x Clean & Jerk 80/45kg
12 x Chest To Bar Pull Ups
18 x Box Jumps 24/20"
25 x Push Ups
WOD - Wednesday, 21st August, 2013
1. "Three Point Snatch"
1 - 1 - 1 - 1 - 1
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2. Tabata x 2
With a clock running continuously. Proceed to do as many reps in 40 sec and rest time remaining in the minute (20 secs). 4 Intervals for each movement for total reps.
Wall Ball 10/7kg
Kettlebell Swing 24/16kg
Weighted overhead walking Lunge 20/10kg
WOD - Tuesday, 20th August, 2013
1."Front Squat/Jerk"
3/1 - 3/1 - 3/1 - 3/1 - 3/1
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2. "OPT Flight Simulator"
Perform 5 x Double Unders and move up in 5's until you get to 50.
Then proceed to move down back to 5.
Trip up = same set number repeated.
WOD - Monday, 19th August, 2013
1. "Josh Caruso"
For Time -
43 x Squat Clean Thrusters 40/30kg
Run 2000m
138 Burpees
13 x 50m Shuttle Sprints
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