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2 March 2015

6am, 7am, & 9.30am classes will be Open WOD 15.1

WOD for 12pm, 5;30pm, 6:45pm & 7:45pm will involve Gymnastic skills

Tue 3rd
3 rep max Thrusters
20 min
Metcon
5 – Thrusters
10 – Wall balls
4 mins
1 min rest
4 mins
Add Total Reps

Wed 4th
Filthy Fifty
50 box jumps, 60cm box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking lunge steps
50 knees to elbows
50 push presses, 20 kg
50 back extensions
50 wall ball shots, 10 kg ball
50 burpees
50 double-unders

Thu 5th
Snatches C&J

Fri 6 th
WOD 2 Open

Sat 7th
Crazy Sat
WOD 2

 

Mon 9th March
Labour day
Open WOD 8- 10 am
WOD 2

Tue 10th March
Max 2 D / Lift
17 mins
Metcon
21/15/9
D / L
H/S
D/U .50/100/150
Cap 17 mins

Wed 11th March
2 rep Hang  clean.
2 rep thruster .
20 min
Metcon
60/40. 50/30.   40/25
5- hang cleans
5- thrusters
10 bar burpee
15 mins amrap.

Thu 12th March
Snatches max
25 min
Metcon
60/40.  50/30.  40/25.
5- Snatches
50 – D/U
5- box jumps
15 min AMRAP .

Fri 13th March
Free fri
WOD 3

Sat 14th March
Davies .
M & M
WOD 3

Mon 16th March
WOD 3
Max 3 thrusters
18 min
5- Thruster
10- burpee Bar jump.
15 mins.

Tue 17th March
Max 4 rep D/L
18 mins
Metcon
5- Handstand P/U
5- cleans
10- box jumps
5- deadlifts.
15 mins

Wed 18th March
Work on gymnastics skills
15 min
8 rounds each,
20 seconds work, 10 seconds rest
squat
row
pull-ups
sit-ups
push-ups

 

Thu 19th March
Snatches
20 min
Metcon
5- clean
10 – S 2 O
15 – box jump burpee
16 mins

Fri 20 March
Open gym morning
WOD 4

Sat 21st March
Crazy Saturday
WOD 4

Mon 23rd March
WOD 15.4
Or
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

Tue 24th March
Bar thrusters 3 rep
15 mins
5- thrusters
5- burpee over bar.
20 mins

Wed 25th March
Partner row
250- row
10 -box jumps
10 – K/B thrusters.
Rest
42 mins

Thu 26th March
3 rep front & back squat
30 mins
Burpee technique
7 min Burpees
Time

Fri 27th March
Free Friday
6 am , 7:00 am & 9:30 am
WOD 15.5 at 12 pm
5:30 pm & 645 pm

Sat 28th March
M & M
WOD 15.5 11 am – 1 pm

 

Mon 30th
Last WOD 15.5 or
6 min 2 rep strict
7 min 2 rep push press
8 min 2 rep split
Metcon
Tabata S 2 O/H
60/40. 50/30. 40/ 25

Tue 31st
2 rep front/ back squat
20 mins
Metcon
Front /back /lunge
5-10-15
12 mins