Saturday April 30, 2016 ''

For time:
50 thrusters (50kg/35kg)
Every 10 reps complete 100m run
50 overhead squats (50kg/35kg)
Every 10 reps complete 100m run

Friday April 29, 2016 ''

A.
5 x 3 box squat
B.
15 minutes to find 1rm strict press
C.
15 minutes to find 3rm push press

Thursday April 28, 2016 ''

A.
20 minutes to find max weight farmer carry over 25 meters
B.
3 rounds – each for time – max effort
50 meter prowler (60kg/30kg)
25 air squats
25 lunges

Wednesday April 27, 2016 ''

AMRAP 35 Minutes:

100 double unders
40 wall ball (9kg/6kg)
40 burpees
40 toes to bar
40 handstand push ups
100 double unders
20 wall ball(9kg/6kg)
20 burpees
20 toes to bar
20 handstand push ups

Tuesday April 26, 2016 ''

A.
15 minutes bar muscle up practice or 3 x max set bar muscle ups
B.
3 x 3 snatch pull
C.
EMOM 15 minutes
1 Power snatch
1 Hang power snatch

Monday April 25, 2016 ''

‘McDonald & Galagher’
2 MATES, 2 HEROES, 2 ROUNDS, 1 WOD
PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.

2 Rounds for Time
200m run
16 reps 24/16kg KBS
16 reps pull ups
16 reps 50/30kg front squat
200m run
14 reps 24/16kg KBS
14 reps pull ups
14 reps 50/30kg front squat
200m run
12 reps 24/16kg KBS
12 reps pull ups
12 reps 50/30kg front squat

Friday April 22, 2016 ''

3 minutes max reps:
Ring muscle ups
Rope climb
Box jump (30”/24”)
Sumo deadlift high pull (40kg/25kg)
Pistol
Rest 1 minute
2 minutes max reps:
Ring muscle ups
Rope climb
Box jump (30”/24”)
Sumo deadlift high pull (40kg/25kg)
Pistol
Rest 1 minute
1 minute max reps:
Ring muscle ups
Rope climb
Box jump (30”/24”)
Sumo deadlift high pull (40kg/25kg)
Pistol

Thursday April 21, 2016 ''

4 x 500m row
Accumulate 100 hollow rocks
Accumulate 100 sit ups (12kg/8kg)

Wednesday April 20, 2016 ''

A.
15 minutes to find a 1 rm deadlift
B.
15 minutes to find a 1 rm push jerk
C.
7 minute armap
5 strict pull ups
25 double unders

Tuesday April 19, 2016 ''

“Elizabeth”
21,15,9 reps for time of:
Squat clean (60kg/40kg)
Ring dip
At the 7 minute mark commence:
“Karen”
150 wall balls for time (9kg/6kg)
At the 13 minute mark commence:
“Grace”
30 clean and jerk for time (60kg/40kg)
At the 18 minute mark commence:
“Isabel”
30 snatch for time (60kg/40kg)
Clock stops at 20 minutes, score = total reps