June 2013

1000 seconds 10 Stations 100 seconds per station 20 seconds rest between stations For total reps: 1. Row (metres/10) 2. Situps 3. Pullups 4. Pushups 5. Squats 6. Wall Climb Shoulder Taps (L+R=1) 7. Hanging Tuck (seconds) 8. Lateral Stepovers 9. Kettlebell Swings (24/16kg) 10. Walking Lunge (metres) [caption id="attachment_4473" align="aligncenter" width="640"] Lana rope climb[/caption]  ...

MOBILITY 6.45-7.30am 7.30-8.15am A) “Jack” AMRAP in 20 minutes of: 10 Push Press (52.5/35kg) 10 Kettlebell Swings (24/16kg) 10 Box Jumps (24") or B) "Hortman" AMRAP in 45 minutes: 800m Run 80 Squats 8 Muscle-Ups Scaling options will include #1 AMRAP in 20 minutes - 400m Run, 40 Squats, 4 MU's #2 AMRAP in 20 minutes - 400m Run, 40 Squats, Sub...

For time: 1600m Row 50 KB Swings (24/16kg) 50 KB Kick Back Burpees 50 KB Ground to Overhead 50 KB Sumo DL 50 KB Swings Post a caption to comments: [caption id="attachment_4457" align="aligncenter" width="640"] Muscle-Ups made easy - pull the rings down to you.[/caption]...

MOBILITY 6.15-7.00pm WOD - I know how disappointed many of you were not to get the chance to do this on Saturday, so here's another opportunity: “Bull” 2 rounds for time: 200 Double Unders 50 Overhead Squats (62.5/45kg) 50 Pull-ups 1600m Run If you are intending to do “Bull” as Rx'd we recommend you begin...

MOBILITY 6.45-7.30am 7.30-8.15am WOD 7.30am "Barbara" 5 rounds for time: 20 Pull-ups 30 Pushups 40 Situps 50 Squats Rest 3 minutes per round. Time for the workout includes rest. 8.30am "Barbara" or "Bull" 2 rounds for time: 200 Double Unders 50 Overhead Squats (62.5/45kg) 50 Pull-ups 1600m Run If you are intending to do "Bull", or a scaled version of it, we recommend you begin warming...

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