Author: Jim King

22 Oct Sunday, 23/10/11 – Rest Day

httpv://www.youtube.com/watch?v=hlXwq3o8NDA&feature=player_detailpage...

21 Oct Saturday, 22/10/11

WOD and INTRO WOD "Fight Gone Bad" 3 rounds for max reps: Wall Ball (10/6kg) SDHP (35/25kg) Box Jumps 20” Push Press (35/25kg) Row (calories) 1 minute per station for max reps. No rest between stations, 1 minute rest between each round. ...

20 Oct Friday, 21/10/11

WOD Push Jerk 3-3-3 Supine Ring Pull 10-10-10 INTRO WOD For time: 30-20-10 Supine Ring Pull Lunges Box Jumps  ...

19 Oct Thursday, 20/10/11

WOD and INTRO WOD 5 rounds for time: 400m run 50 Double Unders 25 Hand Release Pushups ...

18 Oct Wednesday, 19/10/11

WOD and INTRO WOD Front Squat 5-5-5-5 Finisher: Complete a set of Max Reps at 75% of heaviest weight achieved in the above sets. httpv://www.youtube.com/watch?v=OTgh_RKtae8&feature=player_detailpage ...

17 Oct Tuesday, 18/10/11

WOD Death by Pullups Complete 1 Pullup in the first minute, 2 Pullups in the second minute, 3 Pullups in the third minute and so on until you cannot complete the required number of reps. INTRO WOD "Nicole" Complete as many reps of Pullups as possible in 20 mins: 400m Run Max...

16 Oct Monday, 17/10/11

WOD Strength: Power Clean 3-3-3 Met Con: Complete as many rounds as possible in 15 minutes: 5 Power Clean @ 80% of heaviest weight 10 x  (1 V-up + 4 Mountain Climbers) INTRO WOD Strength: Deadlift 3-3-3 Met Con: Complete as many rounds as possible in 15 minutes: 5 Deadlift @ 80% of...

15 Oct Sunday, 16/10/11

14 Oct Saturday, 15/10/11

WOD “Filthy Fifty” 50 Box Jumps (24") 50 Jumping Pullups 50 Kettlebell Swings (16kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (20/15kg) 50 Back Extensions 50 Wall Ball (10/6kg) 50 Burpees 50 Double Unders INTRO WOD "Twenty's Plenty" Brendan: "10 Seconds? Soft. I'm going to give eternity a crack!!"...

13 Oct Friday, 14/10/11

WOD 3 x 800m Run (3 minute rest between intervals) INTRO WOD For time: 10-9-8-7-6-5-4-3-2-1 Burpees 2-4-6-8-10-12-14-16-18-20 Situps More good times at Noosa. ...