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WOD -
Wed 24th Sep
24
Sep14

Warm Up:
DL Tekker

A: 15' Estb 10 Rep Max DL

B: Skill TGU
Estb Heavy TGU

C: 10' AMRAP
Ascending Ladder
DL 80/50kg 3-6-9-12-15-18-21
OHLunge 20/10Kg 21-18-15-12-9-6-3
Rest 3'
10' AMRAP
OHLunge 3-6-9-12-15-18-21
DL 21-18-15-12-9-6-3

WOD -
Tue 23rd Sep
23
Sep14

Warm Up:
3Rd In Pairs Run 200Mts/Burpees
Active Shoulder/Kipping

A: 3Rds Max Reps Weighted Strict Pull Ups
Weighted Strict Dips

B: EMOMx9'
7 Wall Balls
7 Box Jumps

C: EMOMx20'
Each Rd Increase Reps By 1 Rep Rd 2 = 8Reps, Rd 3 = 9 Reps, Rd 4 = 10Reps Rd 5 Max reps
7 T2B
7HSPU's
7 Pull Up
7 Dips



 

WOD -
Mon 22nd Sep
22
Sep14

Warm Up:
3x200Mts Row In Pairs
1 Row & 1 Dynamic Stretch 

A: Squat/Front Squat Tekker (10')

B: Establish Heavy Thruster (10')

C: 0'-10' 
Even 5 x Thrusters
Odd 10 Hand Release Push Ups
2' Rest
12'-20'
Even 4 x Thrusters 2.5/5kg More
Odd 10 Jump Through Push Ups
2' Rest
Max Unbroken Thrusters 3Rds 60Sec Rest



 

WOD -
Fri 19th Sep
19
Sep14

Warm Up:
10-10-10-10
DU's/T2B

A: Pull Challange

B: 5x70kg, 5x80kg, 5+x85kg
Front Squat
Push Press

C: Tabata KB Strict Up Right Rows

D: AMRAP 12'
2-4-6-8-10.........etc
Wall Balls
Cleans 50/30Kg
Chin Ups

WOD -
Wed 17th Sep
17
Sep14

Warm Up:
10-10-10-10
DU's/Hollow Rock

A: Pull Up Challenge

B: 5x70%, 5x75%, 5(or more)x85%
Deadlift
Bench Press

C: 1st Birthday WOD
2013/9/17
In Pairs AFAP
Row 2013Mts (Max Row in One Go 500Mts)
9Rds
17 Push Ups (In pairs on up one down)
17 Box Jumps (Alternate jumping on box)
 

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