WOD - 29/4/09

21 - 15 - 9 reps for time of;

push press 60k

ring dips

burpees

calorie row

Video of the "nasty girls" WOD ... effort sint the word!!! (CLICK ME)

WOD - 28/4/09

21 - 15 - 9 reps for time of;
60 kg squat cleans
Ring dips

HOME WOD - 27/4/09

for time;

100 squats

100 push ups

100 sit ups

100 burpees

WOD - 27/4/09

(GO FROM THIS TO THIS!)

Front Squat; 5/5/5/5/5

then:

5km row for time

WOD - 26/4/09 (Click me for demo)

"HELEN"

3 rounds for time;

400m run
21 kb swings 24k
12 pull ups

25/4/09 - HOME WOD

FOR TIME;

20 squats - 1 burpee
19 squats - 2 burpee
18 squats - 3 burpee
17 squats - 4 burpee
16 squats - 5 burpee

.................................

continue with each increment until you have reversed the reps to;

1 squat - 20 burpee

25/4/09

10 thurster 40kg - 1 burpee
9 thrusters - 2 buropees
8 thrusters - 3 burpees
7 thrusters - 4 burpees
6 thrusters - 5 burpees
5 thrusters - 6 burpees
4 thrusters - 7 burpees
3 thrusters - 8 burpees
2 thrusters - 9 burpees
1 thrusters - 10 burpees

REST DAY .............

Get a massage, play some sport ...... and eat well for recovery ...!

WOD - 23/4/09

5 ROUNDS FOR TIME OF;

10 x 40k overhead squat
30 Double unders

Then;

45 min spin class ...

HOME WOD - 23/4/09

150 burpees for time;

WOD - 22/4/09

4 rounds for time of;

5 x 140kg deadlifts
10 x 24 inch box jump
40 x Double Unders

HOME WOD - 21/4/09

1000m ROW OR RUN

5 rounds of;

5 pull ups
10 push ups
15 squats
20 burpees

21/4/09

For time;

1200 m row

then 5 rounds of

6x 60k clean and jerks
12xpull ups
18xwall ball

Australian Regional Qualifiers Video - Click Me!

WOD - GROUP - 20/4/09

30 BURPEES
30 AIR SQUAT WITH JUMP
30 OVERHEAD WALKING LUNGE (10KG)
30 BURPEES
30 AIR SQUAT WITH JUMP
30 OVERHEAD LUNGE (10KG)
30 BURPEES
30 AIR SQUAT WITH JUMP

WOD - 19/4/09

REST DAY

WOD - 18/4/09

3 Rounds for time of;

600m row
30 x 50k front squats

HOME WOD - 18/4/09

Reps for time of;

21-18-15-12-9-6-3

500m row

burpees

push ups

squats

(the 500m row after each round, so should be doing six rows in all)

WOD - 17/4/09

Back Squat - 5/5/5/5/5

Muscel snatch - /5/5/5/5/5

Then ;

Spin class

HOME - WOD - 17/4/09

1 x v - up
20 x squats
2 x v-ups
19 squats

and so on until you end with 20 v-ups, and 1 squat.

WOD - 13/4/09 - Australian Regional Qualifiers

30 Muscle Ups for time;

WOD - 11/4/09

5 rounds for time of;

200m row
10 x body weight back squat
10 x push press 20k
10 x knees to elbows

WOD - 11/4/09

For time;

Run or row 5km.

Home WOD - 9/4/09

AMRAP in 20 mins (As many rounds as possible in 20 mins) of;

7 burpees
7 push ups
7 V - ups

WOD - 9/4/09

Deadlift - 5/5/3/3/1/1/1

Bent Over Row - 5/5/5/3/3

Then;

45 Min Cycle (Intervals)

WOD - 8/4/09

FOR TIME:

50 60" box jumps
50 med ball wall ball sit ups
50 double unders
25 box jumps
25 MB wall ball sit ups
25 double unders
50 box jumps
50 m b wall ball sit ups
50 double unders

WOD - 7/4/09

BACK SQUAT ; 5/5/5/5/5

Then;

21-15-9

pull ups
burpees
400m row

2/4/09

Deadlift - 1/1/1/1/1/1
Bent over row - 3/3/3/3/3

then;

6 rounds for time of;

400m row
21 burpees

1/4/09

10 rounds for time of;

3 x weighted pull ups 45lb's
5 x strict pull ups
7 x kipping pull ups

then;

100 ouble unders for time