Rest day 11/3/10
Ian, sarah, Sean and Em waiting for their partners to return.
This Saturday we will be covering:
Snatch
Muscle ups
Wednesday 10/3/10
Steve smashing out the thrusters in our sandbag team WOD last week
Strength
Front squats
5,5,3,3,1,1
WOD
9 knees to Elbow
6 front squat KB
3 Burpees
AMRAP 20mins
Tuesday 9/3/10
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4×5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
Canberra Day “Fight Gone Bad”
Paul T hitting full ROM in Monday's WOD
Fight gone bad
1min each station- 3 rounds – 1min rest between rounds
Wall ball 10/6
Sumo DL High pull 35/25
Box jumps
Push press 35/25
Row (cals)
Compare to 5/10/09
Sunday Rest day 7/3/10
Ian and Kylie after Sectionals in Newcastle
Canberra day long weekend Monday class time change
10am group WOD at Kylie’s place (Kambah)
All welcome!
Please note there are no other classes running.
Double under challenge – Keep practicing!
1- String 5 reps together
2 – 25 reps
3 – 50 reps
4 – 100 reps
Saturday 5/3/10
The Regional games - 8/9 may... Get there!!!
Technique
Jerk (push/split)
Clean
WOD AMRAP in 15min
2 x Clean (Full squat) and jerk, 2 x Front squat 3/4 BW
6 x HSPU
25 x Double unders
Finish with
3 x 50m sprints on the minute
3 x 100m sprints on 2min
Please note time changes for the Bublic holiday Monday – 10am at kylie’s place
No other classes will run on monday
BLL City lunch group will be re-scheduled to Friday (or come along at 10am on monday).
Friday – 5/3/10
| Time change for Monday’s group WODs, there will be a 10am class at Kylie’s Place, all welcome! No other classes scheduled for the Public Holiday Monday.
For time: |
| 25 Squats |
| 25 Push-ups |
| 25 Pull-ups |
| 25 Sit-ups |
| 50 Squats |
| 50 Push-ups |
| 50 Pull-ups |
| 50 Sit-ups |
| 75 Squats |
| 75 Push-ups |
| 75 Pull-ups |
| 75 Sit-ups |
Wednesday 3/3/10 – ACT/NSW Sctionals WOD #4
Tara hammering the ring push ups on Monday morning.
21, 15, 9
Thrusters 50/30kg
Pull ups
Double unders (42, 30, 18)
Tuesday 2/3/10 – Dirty thirty countdown
P2270115
3 Rounds for time
Start with 30 reps for each 2nd round 20 reps for each and third round 10 reps
400m Run
Thrusters
Push Ups
KB Swings
Skipping
Squats
Sit ups
Compare to 17/11/09
