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WOD -
Wed 2nd Oct
2
Oct13

Shoulder/Push Press
5-5-5-5-5
(Increase 2.5kg from last week, maintain form)

Metcon (Time)
Nasty Girls - Chelsea (Scaled)
3 Pull Ups
8 Press Ups
12 Air Squats
25 Minutes of EMOM 

Finisher
500mts Row or 2 mins Max
Record 500 time or 2 min distance


 

WOD -
Tue 1st Oct
1
Oct13

Deadlift

5-5-5-5-5

(increase 2.5kg more than last week, maintain your form)

Metcon (Time)

4 Rounds For Time
450mts Run w/Med Ball or KB's
6 Handstand Push Ups (HSPU's) Scale to box HSPU
10 Front Squats

Finisher

50 Cherry Pickers


 

WOD -
Mon 30th Sep
30
Sep13

Overhead Squat
5-5-5-5-5
(once you have found your 5 rep max, do 5 sets of 5 reps)

Metcon (Time)
12 Minutes Ascending Ladder
2-4-6-8-10-etc................
Thusters 40/30kg
Ring Rows

Finisher
Hollow Rock/Superman
Tabata

WOD -
Sat 28th Sep
28
Sep13

In Pairs 

(Each Person Holds 16/24kg KB Thoughout The Class. Putting The KB Down At Any Point Will Result In A Penalty Of 5 Burpees Each Person)

Metcon (Time)

For Time
Run 800Mts (No KB)
80 Push Ups (Partner Holds Both KB's)
60 Box Jumps 24/20" (Partner Holds Both KB's)
40 Goblet Sqauts (Hold KB in Front Rack Partners Face Each Other & Squat Together Both Move Like A Mirror Image)
30 Walking Lunges (Hold KB in Front Rack)
20 KB Swings Each (Mirror Image Facing Partner)
Run 800Mts (No KB)

(Time Finishes When Both Partners Back In The Box)

Finisher


Helping put down the rest of the flooring in the box.

 

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