WOD - Monday 27th April, 2015

1. "Snatch Push Press/Overhead Squat"

3/1 - 3/1 - 3/1 - 3/1 - 3/1

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2. As Many Rounds as Possible in 14 Minutes of -

4 x Strict Pull Ups
8 x Kettlebell Swings 32/24kg
12 x Burpees (Over Kettlebell)



ANZAC DAY - Saturday, 25th April, 2015 - Gym Closed.

This country's history is far from perfect.

However, without the sacrifice of the brave young Men and Women who have served our country in the last 100 years, the tyranny we would've faced in our life times at the hands of our enemies would've made the hard ships we perceive to endure in our society today look quite diminutive and meagre. 

And for that we are eternally blessed as a nation.

Age shall not weary them, nor the years condemn. 
At the going down of the sun and in the morning.

We will remember them.

Lest WE Forget.....



WOD - Friday, 24th April, 2015

1. "Snatch"

3 - 3 - 3 - 2 - 2

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2. With a 11 Minute Cap -

100 x Push Ups
100 x Sit Ups
Max Snatch 80/50kg




WOD - Thursday, 23rd April, 2015

1. Every 3 Minutes for 27 Minutes, Complete -

Run 100m
16 x Burpees (Lateral Jump Over Bar)
8 x Clean and Jerk 60/40kg







WOD - Wednesday, 22nd April, 2015

1. In Teams of 2 - For Time -

150 x Wall Ball 10/7kg 
(5 max at a  time per partner)

21 - 15 - 9 of -

Deadlift 100/70kg
Handstand Push Up

1 person work - 1 person rest (swap as necessary)

200 x Slam Ball 22/9kg 
(10 max at a  time per partner)


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2. As Many Reps as Possible in 3 Minutes -

Hollow Rocks (1 work/1 rest)


WOD - Tuesday, 21st April, 2015

1. As Many Rounds as Possible in 5 Minutes of -

Row (Calories)

Rest 1 Minute

2. As Many Rounds as Possible in 5 Minutes of -

Air Bike (Calories)

Rest 1 Minute 

3. As Many Rounds as Possible in 5 Minutes of -

10 x Kettlebell Swings 24/16kg
30 x Double Unders

Rest 1 Minute

4. As Many Rounds as Possible in 5 Minutes of -

10 x Walking Lunge 20/15kg DB's
10 x Push Ups

Rest 1 Minute

5. As Many Rounds as Possible in 5 Minutes of -

10 x Slam Ball 22/9kg
10 x Burpees

WOD - Monday, 20th April, 2015

1. "Back Squat"

10 - 10 - 10

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2. As Many Rounds as Possible in 6 Minutes of -

10 x Front Squat 30/20kg
3 x Bar Muscle Ups

Rest 2 Minutes -

3. As Many Rounds as Possible in 6 Minutes of -

20 x Push Press 30/20kg
10 x Toes to Bar