WOD - Saturday, 2nd May, 2015

1. In groups of 3 perform, For Time -

100 x Bench Press @Body Weight (or scale to 70% of 1rm)

Take it in turns to perform as many reps as possible each time.

12 Minute Cap

---------Rest----------

2. In groups of 3 perform, For Time -

100 x Deadlift @Body Weight (or scale to 60% of 1rm)

6 Minute Cap

---------Rest----------

3. In groups of 3 perform, For Time -

100 x Front Squats @Body Weight (or scale to 60% of 1rm)

10 Minute Cap

WOD - Friday, 1st May, 2015

1. Clean and Jerk

3 @75% - 3@80% - 3@80% - 2@85% - 2@80%

1 set every 2 Minutes

-----------------------

2. With a 3 Minute Cap Perform, for time -

20 x Clean and Jerk 60/40kg

then,

From 3:00 to 5:00 Perform, for time -

20 x Snatch 60/40kg

then,

From 5:00 to 7:00 Perform, for time -

30 x Burpees (over barbell)

then,

From 7:00 to 10:00 Perform, for time - 3 rounds of -

15 x Deadlift 60/40kg

15 x Push Ups

then,

From 10:00 to 20:00 Perform, As Many Rounds as Possible of -

5 x Strict Pull Ups

10 x Toes to Bar

15 x Squats

WOD - Thursday, 30th April, 2015

1. For Time -

50 x Double Unders

50 x Wall Ball 10/7kg

Run 400m

40 x Wall Ball 10/7kg

Run 400m

30 x Wall Ball 10/7kg

Run 400m

20 x Wall Ball 10/7kg

Run 400m

10 x Wall Ball 10/7kg

Run 400m

50 x Double Unders

WOD - Wednesday, 29th April, 2015

1. Practice for 10 Minutes -

Pistol Squats/Ring Dips

---------------------

2. As Many Rounds as Possible in 20 Minutes of -

10 x Pistol Squats (Alternating Legs) or 20 x Squats

20m Handstand Walk or 30 sec Handstand Hold

10 x Strict Ring Dips or 10 x Push Ups

WOD - Tuesday, 28th April, 2015

1. Choose 3 out of the following 6 to perform and get a PB -

1. 1KM Row

2. 1600m Run

3. 100 x Burpees (to a pull up bar)

4. 100 Cal Air Bike

5. Front Squat 1RM

6. Strict Press 1RM

You will be allocated 10 Minutes for each movement selected.

WOD - Monday 27th April, 2015

1. "Snatch Push Press/Overhead Squat"

3/1 - 3/1 - 3/1 - 3/1 - 3/1

----------------

2. As Many Rounds as Possible in 14 Minutes of -

4 x Strict Pull Ups

8 x Kettlebell Swings 32/24kg

12 x Burpees (Over Kettlebell)

ANZAC DAY - Saturday, 25th April, 2015 - Gym Closed.

This country's history is far from perfect.

However, without the sacrifice of the brave young Men and Women who have served our country in the last 100 years, the tyranny we would've faced in our life times at the hands of our enemies would've made the hard ships we perceive to endure in our society today look quite diminutive and meagre. 

And for that we are eternally blessed as a nation.

Age shall not weary them, nor the years condemn. 

At the going down of the sun and in the morning.

We will remember them.

Lest WE Forget.....