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SKILLS Open Gym guys. Come in and practice any skill you wish or complete a missed WOD from during the week. There will be a posted WOD for those that choose this option. Thanks to the girls from Illawarra Physio for coming down. 
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CARDIO 2km Row Record time SKILL Hand Stand Walk BARBELL SKILL 6 x 3 Position Snatch Heaviest weight possible Rest 90 seconds between sets WOD 7 rounds for time of; 100m Run 10 x T2B 10 x KB Swing (24/16kg) Oly Lifting tonight WWA Comp this Sunday in Midland. If you can get down come and check out the action. DON'T FORGET - Illawara Physio girls will be down tomorrow at 1800hrs tomorrow. Cost is only $5. 
SKILLS 3 x ME Pull Ups Record reps for each round Rest as required STRENGTH 10 x 3 @ 70% Deadlift DE Rest 90 seconds between efforts Then 4 x 10 Weighted Hip Extensions WOD 10 x HSPU 20 x Dumbbell Snatch (30/20kg) 100 x Double Unders   SKILLS 3 x ME Squat Hold Record time for each effort Rest 60 sec between efforts 3 x ME T2B Record reps for each set Rest as required BARBELL SKILL 7 x 2 Squat Clean + 1 Push Jerk Heaviest weight possible, rest 60 sec between sets Record weight for each set WOD AMRAP 12 mins of; 25 x Wall Balls (10/6kg) 100m Sprint 25 x HRPU 100m Sprint Guys just a couple of things, don't forget to put your name down for the workshop on managing injuries by Illawarra Physio's on Friday. Secondly, while it's always great to have new people down to the gym, we do have a procedure in place that needs to followed. Our On Ramp's need to be booked and are run in a specific order, so please make sure that you let us know if you would like to bring someone down, they are always welcome to watch, but anything On Ramps must be completed before they can work out! For info on booking an On Ramp, please speak to Sam and she will let you know when the next on is available.   CARDIO 2 x 800m Runs Record time for each SKILLS 5 x ME L'Sit Record time for each WOD 4 rounds for time of; 5 x UB MUPS 10 x Box Jump (36/30inch) 20 x DB Push Press (20/15kg) BENCHMARK TUESDAY is now changed to a normal WOD day guys. We will still do the benchmark wods as part of normal programming. "STARFISH" 20 Rounds for time of; 3 x Man Makers (15/10kg) 5 x KB Swing (32/24kg) 7 x Wall Balls (10/6kg) REMEMBER guys every second Sunday is brekky after the WOD. For those that missed today, brekky wont be on again until Sunday fortnight. For Time; 30 x HSPU 50 x Hip Extensions 30 x KTE 30 x Deadlift (100/70kg) 30 x DB Push Press (20/15kg) 50 x KB Swing (24/16kg) 20 Cal Row 10 x MUPS SKILLS OPEN Gym today guys. Catch up on that missed WOD, or just come down and do some skill stuff. There will be a posted WOD if you want to complete that Competition Squad Training commencing next week. Make sure you let Brian know if your keen and he will discuss with you the commitment required and proposed training. 
CARDIO 1.2km Run Record Time STRENGTH 8 x 2 of Back Squat Rest 60 sec between sets Record weight for each WOD Complete 2 rounds of AMRAP for 2mins of each of the following; Power Clean and Jerk (60/40kg) KB Swing (32/24kg) HSPU Double Unders 1 minute transition between sets Apology for tonight guys with the Oly Lifting, back to normal next Thursday. 
CARDIO 3 x 10m Shuttle Run Complete as many 10m runs in 1 min Record total for each BARBELL SKILL 7 x 1 Squat Clean & 2 Push Jerk Heaviest weight possible Record weight for each set WOD 1 3 rounds ME in 1 min of; Pull Ups Deadlift (100/70kg) Burpee DB Snatch (35/25kg) WOD 2 AMRAP 5 mins of; 30 x DU 15 x Front Squat (50/30kg) Oly Lifting tomorrow guys Don't forget OPEN Gym Friday arvo 
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