Saturday 21 09 2013

Throwing a park workout into the mix!

By |September 21st, 2013|WOD| Comments

Friday 20 09 2013

Press 5×1
Push Press 5×3
Push Jerk 5×5

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By |September 20th, 2013|WOD| Comments

Thursday 19 09 2013

Five rounds for time:
15 Overhead plate sit-ups 20kg/15kg
5 Ring dips
7 Handstand Push Ups

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By |September 20th, 2013|WOD| Comments

Wednesday 18 09 2013

“The Chief”
Max rounds in 3 minutes of:
62kg (40kg) Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

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By |September 17th, 2013|WOD| Comments

Tuesday 17 09 2013

So who actually tracks there results and numbers?  This is essential for your strength. Are you using the Whiteboard?

3 rounds for max reps 45sec work/15 sec rest
Kettlebell Swing 32/24kg
Toes to bar
Wall Ball 20/14lb
Burpee

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By |September 17th, 2013|WOD| Comments

Monday 16 09 2013

For 4 cycles:
AMRAP in 3 mins of:

1 Rope Climb
10 Dumbbell Squat Clean Thrusters
7 Burpees

Rest 3 mins between each cycle.
For each cycle continue the AMRAP.

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Kettlebell Snatch

By |September 16th, 2013|WOD| Comments

Sunday 15 09 2013

Rest Day!

Chalk anyone!

By |September 15th, 2013|WOD| Comments

Saturday 14 09 2013

12-15-9 for a time:
L-Arm KettleBell Snatch
R-Arm KettleBell Snatch
GHD Sit-Up
200m Row

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By |September 13th, 2013|WOD| Comments

Friday 13 09 2013

AMRAP 10 mins of:
30 Double Unders
15 Power Snatches, 40/30 kg
Then,

Shoulder Press 3-3-3
Deadlift 3-3-3
Back Squat 3-3-3

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Coach Tristan Nardella Dead ball over bar All Star Comp

By |September 13th, 2013|WOD| Comments

Thursday 12 09 2013

“Kelly”
5 rounds for time of:
Run, 400M
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

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The All Stars Team

By |September 11th, 2013|WOD| Comments