Monday 230412

Posted on April 22, 2012 by mick.

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 24/16kg
60 Sit-ups
70 Burpees

Option A
20 Handstand push-ups
30 Pull-ups
40 Kettlebell swings, 24/16kg
50 Sit-ups
60 Burpees

Option B
10 Handstand push-ups
20 Pull-ups
30 Kettlebell swings, 16/12kg
40 Sit-ups
50 Burpees

Option C
30 Pike Handstand push-ups
40 Jumping Pull-ups
50 Kettlebell swings, (Scale as required)
60 Sit-ups
70 Burpees

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Sunday 220412

Posted on April 21, 2012 by mick.

“Tyler”

Five rounds for time of:
7 Muscle-ups
21 Sumo-deadlift high-pull, 40/30kg

Scaled Options
Option A
4 Muscle Ups
21 SDLHP 40/30kg

Option B
1 Muscle Up
21 SDLHP
40/30kg

Option C
15 Pull Ups
15 Ring Dips
21 SDLHP (Scale as required)

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Open Gym 0830 – 1000hrs



Saturday 210412

Posted on April 20, 2012 by mick.

Clean and Jerk
1-1-1-1-1-1-1 reps

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Friday 200412

Posted on April 19, 2012 by mick.

Rest Day

Mobility:Shoulder

Skill: Pull up

Catch up Day: What have you missed Lately?

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Thursday 190412

Posted on April 18, 2012 by mick.

“Desforges”

“Desforges”

Five rounds for time of:
102.5/80kg Deadlift, 12 reps
20 Pull-ups
60/40kg Clean and jerk, 12 reps
20 Knees to elbows

Scaled options
Option A
90/65kg Deadlift, 12 reps
20 Pull-ups
50/35kg Clean and jerk, 12 reps
20 Knees to elbows

Option B
80/55kg Deadlift, 12 reps
20 Pull-ups
40/25kg Clean and jerk, 12 reps
20 Knees raises

Option C
70/50kg Deadlift, 12 reps
20 Jumping Pull-ups
30/20kg Clean and jerk, 12 reps
20 V Sits

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Wednesday 180412

Posted on April 17, 2012 by mick.

10Min AMRAP
Run 200m
15KB Swing 24/16kg

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Tuesday 170412

Posted on April 16, 2012 by mick.

8 rounds of:
Run 400 meters
Rest 90 seconds

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Monday 160412

Posted on April 15, 2012 by mick.

Rest Day

Mobility: Hamstring

Skill:Squats

Catch up day: What have you missed lately?
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Sunday 150412

Posted on April 14, 2012 by mick.

Seven rounds for time of:
7 Front squat 75/50
7 Chest-to-bar pull-ups

Scaled options
Option A
7 Front squat 60/40
7 Chest-to-bar pull-ups

Option B
7 Front squat 50/30
7 Pull-ups

Option C
7 Front squat Scale as required
7 Jumping Pull-ups

Jason Khalipa 3:23, Neal Maddox 3:48.
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Open Gym 0730 – 0830hrs
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Saturday 140412

Posted on April 13, 2012 by mick.

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2reps

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0600hrs Daily WOD
0730hrs Daily WOD
0900hrs In Park
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