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WOD 1:
21,15,9 of
Push Press (45/35kg)
T2B
Box Jumps (24/20 inch)

Rest 5 mins then:

WOD 2:
10,8,6,4,2 of
OHS (45/35kg)
2,4,6,8,10 of
Deadlift (125/80kg)
Alternate between each

THIS WEEK:
OLY LIFTING: 9.30am on Saturday
STRENGTH: Cycle 2 Week 2
SKILLS: Kipping
BOOTCAMP: Don't forget new times for Wednesday and Friday - 5.30am
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In PAIRS complete the following;
250 x Squats
200 x Situps
150 x Push Ups
100 x Pull Ups
Between each round complete a pairs 400m Sandbag Run.

Guys there are only a few hoodies left. If you want one get in quick.
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TEAM WOD

Complete 5 mins of each of the following as a team of 3:
KB Swings (32/24kg)
Box Jumps
Burpees
V Ups 
Sled Run (40/20kg)

Score = Total Reps of Each

Oly Lifting this morning.
Regional Team training this morning and get together tomorrow at 1500hrs. Meet at the gym guys.
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SKILLS

Pistols

Don't forget Friday OPEN GYM guys. Come down and do a WOD you have missed or just come down and work those skills.
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SATURDAY WOD - Team WOD guys. Get on down and enjoy this early morning challenge. Look forward to seeing you all there.

Keep an eye out for Jake at the Primal Throwdown.
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CARDIO
3 Rounds of:
500m Row
400m Run
Work/Rest ratio 1:1

REST 5 MINS THEN:

WOD
4 Rounds For Time of:
10 x Push Press (50/35kg)
15 x Box Jumps (24/20inch)
20 x KB SDHP (32/24kg)

Well done to all who completed Jackie yesterday. Some great times and something to chase next time we knock it over.

REX HOODIE's are in. Make sure you talk to Sam if you have ordered one, or if you want one get in quick as they will go fast. 
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"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.
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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
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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)

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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.
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