October 2013

2 Rounds For Time: 500m Legless Row 40 Situps 30 Back Extensions 20 Pushups 10 Strict Pull-Ups 400m Run 2 minutes rest between rounds. Include rest in total time. Power comes from the hips people! (And robots!) httpv://www.youtube.com/watch?v=TjJMeAAMvm0...

Mobility 6.15pm WOD (40 minute cut-off for both options) A) For time: 10*-9^-8-7-6-5-4-3-2-1 Box Jumps (30/24") DB Cleans (15/10kg) Toes-to-Bar *Evens - 10 Mountain Climbers ^Odds - 2 Wall Climbs Or B) "Linda" (aka "Three Bars of Death") For time: 10-9-8-7-6-5-4-3-2-1 Deadlift (1.5 x BW) Bench Press (BW) Clean (0.75 x BW) http://www.youtube.com/watch?v=3wFFNj--kH0...

A) Games Open 13.3 AMRAP in 12 minutes of: 150 Wall balls (9/6kg) 90 Double-unders 30 Muscle-ups OR B) AMRAP in 12 minutes: 12 Kettlebell Swings (24/16kg) 6 Kettlebell Pushups 6 V-Ups Then C) Weighted Pull-Ups 3RM Compare to 23/03/13 httpv://www.youtube.com/watch?v=r5oRzM87rtA...

Mobillity: 6.45 and 7.30am Weightlifting: 9.30am A) Heavy-ish "Grace" For time: 30 Clean and Jerk (80/60kg) or B) "Desforges" 5 rounds for time: 12 Deadlift (102.5/70kg) 20 Pull-Ups 12 Clean and Jerk (62.5/45kg) 20 Knees-to-Elbows WOD: 7.30 and 8.30am "Lumberjack 20" 20 Deadlift (125/85kg) 400m Run 20 Kettlebell Swings (32/24kg) 400m Run 20 Overhead Squats (52.5/40kg) 400m Run 20 Burpees 400m Run 20 Chest-to-Bar Pull-ups 400m Run 20 Box Jumps (24/20") 400m...

There's less than one week to go for the Healthy Habits and 1000 Burpees Challenge. Stay strong, see it through. A little heads up for the Saturday morning classes: We'll be running the regular Benchmark/Hero workout options in the 7.30am and 8.30am classes, and the weightlifting...

- Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes: 5 Shoulder to Overhead (52.5, 35kg) 10 Deadlift (52.5, 35kg) 15 Box Jumps (24, 20") Compare to March 16, 2013. - Then either: Deadlift 3 x 3 x 90% of 1 RM or 3 x 8 x 75% of 1RM Very...

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