Archive for September 2011
Saturday October 1st
September 30, 2011 | Author Rudds
.
In Teams Of 2 Complete
.
‘FRANMAKER”
.
21 Thursters @42.5/30
21 Pull Ups
9 Manmakers
15 Thrusters
15 Pull Ups
15 Manmakers
9 Thrusters
9 Pull Ups
21 Manmakers
Posted in WOD
Friday September 30th
September 29, 2011 | Author Rudds
Warm Up/Mobilise
.
Buy In
.
Knee to Squat Jump x 20
.
Tekkers
.
Clean and Jerk
.
WOD
.
5 x 3 Min Amrap
Run 200m with Sand Bag
7 Kb Swings @ 24/16
The AMRAP Air Squats
Posted in WOD
Thursday September 29th
September 28, 2011 | Author Rudds
Rest Day
.
Practice a skill
Catch up on a missed WOD
Mobilise/Stretch/Foam Role
Come Down and Hang Out
Make a WOD with whoever is here.
Posted in WOD
Wednesday September 28th
September 27, 2011 | Author Rudds
As The Paleo Challenge slowly creeps up we thought it would be a good idea to give you all some info on it. We will print out and distribute some information on what it involves and also the things you should and should not be eating! We are going to judge it with photos but obviously not for public display unless you really want them to be shown!! Its a good idea so you can see the difference that 30 days hard work and commitment can make.
Claire has also kindly offered to give some information on monday night at 7pm after the main session on the benefits of Paleo and what to expect over the month. PLease try and be there for this as it will be very informative.
Don’t forget to put your name on the board for the challenge to win a free months membership!
Warm up/Mobilise
.
Buy In
.
No Buy in Today
.
Tekkers
.
Strong Man Circuit – Tyre Flips, Keg Lift, Single Arm Deadlift, Farmers Walk, Sledge Stuff!!!!!
.
WOD
.
90 second Amrap
Taters @24/16
1 Min Rest
90 Sec Amrap
Sit Up to Hand Stand Kick Up
1 min Rest
90 Sec Amrap
KB Snatch @ 24/16
Posted in WOD
Tuesday September 27th
September 26, 2011 | Author Rudds
Warm Up/Mobilise
.
Buy In
.
3 rounds
10 Single Arm OH Lunge with KB Right
10 Press Ups
10 Single Arm OH Lunge with KB Left
Run 100m
.
Tekkers
.
OH Squat – work on technique with PVC Pipe or light weight.
.
WOD
.
‘JACKIE’
Row 1000m
50 Thrusters @ 20/15
30 Pull Ups
Posted in WOD
Monday September 26th
September 25, 2011 | Author Rudds
Warm Up/Mobilise
.
Buy In
.
Hanging Shoulder Activation
.
Tekkers
.
Push Press 5 x 3
.
WOD
.
5 Rounds for time
8 KB Swings @24/16
8 Burpee Tuck Jumps
Posted in WOD
Saturday 24th September
September 23, 2011 | Author Rudds
‘Miagi’
.
50 Deadlift 60/45 KG
50 DB KB Swings 24/16 KG
50 Pushups
50 CL/JK 60/45 KG
50 Pullups
50 Taters 24/16 KG
50 Box Jumps 24/20″
50 Wall Climbs
50 Knee to Elbows
50 Double Unders
Posted in WOD
Friday September 23rd
September 22, 2011 | Author Rudds
.
Buy In
.
900m run
.
Tekkers
.
5 Rounds
Max Reps Push Ups
.
WOD
.
10 Min AMRAP
10 Squat Snatch @ 40 / 25
200m Run
Posted in WOD
Thursday September 22nd
September 21, 2011 | Author Rudds
Buy In
.
51 Burpees For Time
.
Tekkers
.
Deadlift 5 x 3
.
WOD
.
Amrap 10
1 Pull Up
I Press Up
I Squat
Increase 1 rep each round and score is your finishing rep count
Posted in WOD
Wednesday September 21st
September 20, 2011 | Author Rudds
.
Buy In
.
Burgener Warm Up
.
Tekkers
.
Drop Snatch
.
WOD
.
3 Rounds For Time
9 Deadlifts
7 Power Cleans
5 Push Press
@ 50/30
Posted in WOD
