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Sat 1st November

Crazy Saturday

Monday 3rd
Max partner deadlift
25 min
Metcon
Pull up/ wall ball.
1-1. 2-2 etc 15mins .

Tue 4th
Melbourne CUP DAY

Wed 5th
15 mins to find
2- Strict press
2- Push press
Metcon 25 mins.
WOD 1 -150 Partner wall ball
no dropping or 10 Burpees.
WOD 2- 150 Partner pull ups assist.
No dropping or 10 burpees.

Thu 6th
30 mins
Max high pull.
Max C&J
Metcon 10 min
Grace.
80/50. 60/40. 50/30.

Fri 7th
Max Turkish get up.
With K/B or barbell.
Gymnastics weaknesses.

Sat 8th
M&M

Mon 10th
30 min total
Max 3 front/ back squat.
15min only
Gi- Jane

Tue 11th
Play day max lifts.
Max fat bar
Max log
Max sled push/pull
Max farmers
Max trap bar D/L
Max deadball

Wed 12th
Partner 5,000 row for time.
300 rep Karen over bar for time.
Add totals times.

Thu 13th
Max 3 rep overhead squat.
20 min
Metcon
Overhead / pull up
10 down to 1
60/40. 50/30. 40/20
Or system row.

Fri 14th
K/b technique
Alternating Swings
Kettlebell push up
Thrusters .
50. 40. 30. 20. 10.

Sat 15th
Crazy Saturday WOD

 

Monday 17th
Morrison

50,40,30,20,10
Wall balls
Box jumps
K/bells 24/16

Tue 18th
PB deadlift
Metcon
Deadlift /Kips.
21/15/9.

Wed 19th
PB front / back squat.
Metcon
Handstands OMEM

Thu 20th
PB snatch / C&J
Metcon
T2B, OMEM

Fri 21st 
PB
Fran, grace or
Isabel / Karen

Sat 22nd
M&M

Mon 24th
3 rep Barbell rows
12 min
Angie.
35 min cap .

Tue 25th
3 rep bar thrusters.
12 mins.
Jackie
Annie does T2Bar
35 min both.

Wed 26th
Max T/ Get up
12 mins
Eva goes rowing
35 min

Thu 27th
3 rep Overhead squat
20 min
Jeremy.
O/H squat & burpee

Fri 28th
Cindy or Chelsea.

Sat 29th
M&M