15-05-13
LTE -
1.
30-20-10
Back squat
Ground press
Floor wipers
2.
1-2-3-4-5-6-7-8-9-10
10 m runs,
Pull ups / assisted or jumping.
Wod -
“Angie”
100 pull ups
100 push ups
100 sit ups
100 squats
Justin in the coaches throw-down – 14 reps ahead at the end.
14-05-13
EMOM – 10 minutes
3 hang power snatches
3 ohd squats
Metcon
1-2-3-4-5-6-7-8-9-10
Knees to elbows
Push ups
13/05/13
LTE
Row 1000m TT, then
10 rounds of 10 for time,
Push ups
Sit ups
Ring rows
Squats
WOD -
Strength
5-4-3-2-1-1-1
back squat for load.
Metcon
21-15-9
KB thrusters R hand 24/16
Kettlebell swings
KB thrusters L hand 24/16
11-05-13
Open Day Workout Competition
With a 12 minute Cap complete the following: Row 500m, then 21-15-9 Wall balls 10/8kg to 8ft & Abmat Sit Ups, then As many rounds as possible in the time remaining of: 9 Deadlifts 60/50% Body Weight 7 Box Jumps 24/16″ 5 Shoulder to Overhead 60/50% Body Weight. Division 2 scaling as follows: Row 500m, then 21-15-9 Wall balls 8/6kg to 8ft & Abmat Sit Ups (optional abmat but same standard applies), then As many rounds as possible in the time remaining of: 9 Deadlifts 40/30% Body Weight 7 Box Step/Jump 24/16″ 5 Shoulder to Overhead 40/30% Body Weight.Schedule of events;
915 – First heat,
1000 – Second heat, coffe van,
1030 – 180 Nutrition’s New Monkey Bites Sampler
1045 – Third heat,
1130 – Fourth heat,
1215 – Fifth heat,
1230 – Raw C Coconut water sampling,
1300 – Coaches throw down,
1330 – Awards, Lucky door prizes drawn & Lunch.
Light refreshments available for purchase or byo.
No glass in the box thanks.
Athletes are reminded that it is their responsibility to be warmed up and ready to go for the commencemetn of their heat. A coach will be available to assist with any issues before each session. Athlete standards briefings will be delivered five minutes prior to each heat in the warm up area.
