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.
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.
Tuesday 170412
Posted on April 16, 2012 by mick.
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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