July 2014

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1372 w=210 h=220 float=right]Strength: Deadlift 4 x 3 rep W.O.D. ‘Partner workout’ 30 Front squat (60/40) 30 Box jump 30 burpee 18 minutes, as many rounds as possible 1 person doing […]

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1371 w=210 h=220 float=right]When the 40kg Kettlebell and 45kg Dumbbells aren’t heavy enough, the only option left is Barbell TGU! Strength: Turkish get up 3, 2, 1, 1 W.O.D. Clean (squat)

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1370 w=210 h=220 float=right]Those super slow reps were tough yesterday. Only 60 reps to do over 20 minutes…a long 20 minutes. Gymnastics: Handstands Ring holds W.O.D. Run 400 12 Push press

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1369 w=210 h=220 float=right] Strength: Shoulder press 4 x 3 rep W.O.D. Overhead squat (45/30) Sit up Deadlift/Good morning Push up Front squat Pull up Rep tempo 5:3:5, 2 reps per exercise,

95kg Snatch for Shaun last night. 100kg coming soon! Strength: Back squat 4 x 3 rep W.O.D. Row 1000 50 Wall ball 25 Kettle bell swing (32/24) 12 Muscle up

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1368 w=210 h=220 float=right]Easy 100kg front squats for Graham on Saturday! Strength: Snatch 4 x 2 rep W.O.D. 6 Hang power snatch (42.5/30) 12 Deadlift 24 Double under 10 minutes, as

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1367 w=210 h=220 float=right]Strength: Front squat 4 x 3 rep W.O.D. ‘Partner/team workout’ 100 Kettlebell swing (24/16) 100 Push press (42.5/30) 100 Pull up 100 Wall ball *One person doing reps

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1366 w=210 h=220 float=right]Easy 190kg Deadlift for Troy today. Strength: Deadlift 4 x 5 rep W.O.D. 20 Push up 20 Dumbbell power clean (20/15) 10 Burpee 10 Toe to bar 3

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1365 w=210 h=220 float=right] Andy’s first bar muscle up! Gymnastics: L sit Handstands 4 rounds. Record total time held for L sit, max distance for handstand walk (scaled is time held against

Strength: Clean & Jerk 5 x 2 rep W.O.D. 10 Box jump 8 chest to bar pull up 8 minutes, as many rounds as possible