"BENCH MARK TUESDAY"
'JACKIE'
100m Row
50 x Thrusters (20kg)
30 x Pull Ups
Only two and a bit weeks till regionals guys.
If you haven't done so already make sure you register for the PRIMAL THROWDOWN. So far we have around 20 athletes competing at this gig. The more the merrier and lets make a day of it.
WOD 1:
3 Rounds, 1 min work 30 sec rest of
HRPU
V Up's
Goblet Squats (24/16kg)
Rest 3 Mins then complete:
WOD 2:
AMRAP 9 mins of
5 x HSPU
10 x T2B
5 x Snatch (60/40kg)
THIS WEEK:
STRENGTH: Cycle 2 Week 1 - Increase that weight people
OLY LIFTING: Saturday 0930hrs
BOOTCAMP: All week at the Gym
SKILLS: Turkish Getup and KB Snatch
PAIRS WOD
100 X Dumbbell Thrusters (20/15kg)
(Change after every 5 reps)
200 x Double Unders
(Change after every 25 reps)
100 x Pull Ups
(Change after every 10 reps)
WOD 1
3 Rounds for time of:
10 x Ground to Overhead (60/40kg)
15 x T2B
Rest 3 Mins then;
WOD 2
3 Rounds for time of:
50 x Squat
50 x HRU
50 x Sit ups
Oly Lifting today at 0930hrs.
SKILLS:
Clean & Jerk
REGISTRATION OPENS TODAY FOR PRIMAL THROWDOWN
Don't miss out guys make sure you register when it opens at 1300hrs.
WOD:
500m Row
25 x Pistols
25 x KB Snatch (24/20kg)
250m Row
20 x Pistols
20 x KB Snatch
100m Row
15 x Pistols
15 x KB Snatch
Sessions back to normal today.
Oly Lifting Saturday morning 0930hrs. Regional guys try and make this.
"ANZAC DAY"
ANZAC Day WOD 0900hrs today.
"BENCHMARK TUESDAY"
"HANSEN"
5 Rounds for time of:
30 x KB Swings (32/24kg)
30 x Burpees
30 x GHD Situps
ANZAC Day WOD 0900hrs - All Welcome
Remember this will be the only WOD for the day.
If you can guys get to the Dawn Service at Joondalup or Ocean Reef Wednesday morning.
'Lest we Forget.'
AMRAP 9 mins of:
5 x Hang Power Cleans (80/60kg)
5 x C2B Pull Ups
Rest 5 mins then:
21,15,9 of:
Power Snatch (45/30kg)
V Ups
THIS WEEK:
BOOTCAMP: All sessions at the gym. No ANZAC day sessions. 0900hrs WOD Only. All Bootcampers welcome.
SKILLS: Pistols
OLY LIFTING: Saturday 0930hrs
STRENGTH: Week 4 - Unload Week, Cycle 1
For Time:
21,15,9 of
Overhead Squat (50/35kg)
Burpees
ANZAC DAY WOD - 0900hrs
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