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Wed 1st April
Gymnastic skills
Pull ups
Ring dips
T 2 bar
Skin the cat
20 min
Metcon
P/Up. R/D, T2B, scat
1-1-1 ..2-2-2 etc
13 min

Thur 2nd
7 rep bear
20 min
Metcon
5- min D/U
5- min H/S
For time .

Fri 3rd
Good Friday
CLOSED

Sat 4th

Crazy Saturday

 

WODS this week compare to mid Feb
Let’s burn off the Easter eggs with a rowing week 🙂

Tue 7th
Partner up
Rack Press/jerk row ladder.
Start 20/15/ 8 bar
10 down to 1 rep
Usual 200 m row in between
25 min
2 x Tabata pull ups count total reps.
Ring rows for scaled.

Wed 8th
Partner up
Squat / row ladder. ( 200 m )
60/60. 40/40.. 20//20
150 / 105. 130/ 85. 110/ 65.
Men up 10 kg , women 5 kg
200 m row 10 squats.
200 m row 9 squats.
Etc down to 1 rep max.
30 min.
2 x Tabata T 2 B count total reps.
Scaled rings or K 2 C

Thu 9th
Partner up.
Snatch row ladder
45/30.. 40/25… 35/20.. 30/15..
90/52. 85/47. 80/42. 75/37
Men up /5 kg every set
women up/ 2.5 kg every set.
200m row 10 snatches
200 m row 9 snatches
200 m row 8 Snatches
Etc down to rep 1 max
35 mins.
10 min snatch tech
@ 50% of Max

Fri 10th
Partner deadlift/ row
60/30. 80/40. 100/60. 110/70
150/75.170/85..190/105.. 200/115.
Men up in 10 kg every set
women up in 5 kg every set
200m row 10 D/L
200 m row 9 D/L
200 m row 8 D/L
Etc down to rep 1 max
25 mins only
2 x tabata wall ball
Count total reps

Sat 11th
Crazy Saturday

 

Mon 13th
10 min Fran for time
8 min break
10 min Grace for time
7 min break
Partner Karen for time

Tue 14th
Gymnastics skills
H/S ..P/Up ..M/U
20 mins
Metcon
Pick 2 for 50 reps time.
H/S .P/ups . M/U
15 mins

Wed 15th
Max bar T/Get up
12 mins.
K/B metcon madness .
1-1-1-1-1 ..2-2-2-2-2 etc
K/B Swing
K/B row
K/B sdhp
K/B push press
K/B thruster
30 mins

Thu 16th
C&J ( split ) tech
10 min
C& J ( split rear )
17 min
Metcon
5 – C& J
10- bar p ups
12 min

Fri 17th
Matts Birthday WOD . OUCH
Partner up & share might be a good idea .
52 – cal row .
52 – wall balls ( red / blue )
52 – room lunges
52 – pull ups ( red band if needed)
52 – D / U ( 156 singles)
52 – Burpees
52 – T 2 B. ( rings )
52 – push ups. ( knees )
52 – K / B swings 24/16
52 – K / B S D H P
52 – K / B. Thrusters.
52 – partial rope climb
52 – box jump. 24/20
52 – back extensions
52 – H / S push ups.( pads if needed )
52 – air squat
52 – cal row
50 mins

Mon 20th April
Bear 5 rep max
20 min
Metcon
80/60. 60/40. 40/25
3- hang cleans
4- T 2 B
5 – bar rows
12 min amrap

Tue 21st April
10 min on a skill
2 rep max
Rack split jerk
20 mins
Metcon
4- split alternating
4 – pull ups
9 mins count reps

Wed 22nd April
Partner up
5 k row
Then Karen.
100 pull ups ( U can assist)

Thu 23rd April
Overhead squat.
20 min
Metcon
5 – O / H squat
10 – burpee over bar
6 min
1 min rest
4 min

Fri 24th April
Anzac Day hero WOD
The hero WOD ‘Marks’. Lance Corporal Jason Marks was a commando serving with the Australian Special Operations Task Group in Afghanistan when he was killed in action on 27 April, 2008 – just two days after he and his fellow SOTG members had commemorated Anzac Day together:
3 Rounds for time
21 Reps pull ups
15 Reps 60/30kg push press
9 Reps 100/60kg deadlift
400m run.

25th April
M & M

Mon 27th April
3 rep front squat
12 mins then
Daniel Crabtree
50 – Pull-ups
400 – meter run/ row
21 – Thruster, 42/25
800 – meter run/ row
21 – Thruster, 42/25
400 – meter run/row
50 – Pull-ups
27 min

Tue 28th April
3 rep hang power clean
15 min
Hero Nate Hardy
2 – Muscle-ups
4 – Handstand Push-ups
8 – Kettlebell swings. 32/24
20 min amrap

Wed 29th April
Warm up as set up 10 min
Share if needed
“The Seven”
Seven rounds of:
7 – Handstand push-ups
7 – 60 kg Thruster,
7 – Knees to elbows
7 – 110 kg Deadlift,
7 – Burpees
7 – Kettlebell swings, 32 kg
7 – Pull-up

Thu 30th April
Max full snatch
30 mins then
Hero randy
75 power snatches
35/25