February, 2012
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Run, crunch, press 17 Feb
Gymnastics
TABATA Double unders
WOD
3 rounds
800m Run
50 sit ups
50 Push press (30/20)
Planking 16Feb
Gymnastics
Wall plank: 3 rounds
10 sec -10sec rest
20sec – 20sec rest
30sec – 30sec rest
WOD
4 / 8 / 12 / 16 / 12 / 8 / 4
1 arm KB swings (16/24kg)
Hang power clean (20/30kg)
Buy out: 3min Plank
Partners 14 Feb
Matt S 130kg Bench BOOM!
WOD
In pairs perform the following 20min AMRAP
Buy in of 100 KB SDHP (24/16kg)
(Partner 1) 20 BB Traveling Lunges 30/20kg
(Partner 2) 40 Air Squats
(Partner 2) 20 BB Traveling Lunges 30/20kg
(Partner 1) 400m Run
“You cannot dream yourself into a character; you must hammer and forge yourself one.”
- Henry David Thoreau
Lets get Hollow 13Feb
Gymnastics:
Hollow Rock & Push up
Strength: Every minute, on the minute for 10min perform 5 quality weighted press ups.
WOD:
5 Rounds for time:
10 hand release press ups
5 Burpies
Back to the bench 10 Feb
Strength:
Bench press
5 5 3 3 1 1
*50 double unders between sets.
WOD
Perform 5 rounds of:
30 seconds max Burpees
30 seconds rest between sets
Fair well Anya, we’ll miss you! Anya is moving to Sydney on Monday.
‘Kelly’ 9Feb
Wade, Abe, Jacqui, Anya
WOD
‘Kelly’
Run 400m
30 Box Jumps (60/50cm)
30 Wall Ball 9/6kg
Five Rounds
Press to push to jerk 8 Feb
Strength:
Shoulder press 3×3,
push press 3×3,
push jerk 3×3.
WOD
5mim AMRAP
5 hand release press ups,
10 walkin lunges,
20 double unders.
‘CARDS’ 7 Feb
WOD
‘Cards’
The class split into groups of 2 or 3. The task: Get through a deck of cards. Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m for each card.
The exercises;
Clubs = Kettlebell swing (24/16)
Diamonds = B/B Clean & jerk (40/30)
Spades = Sit up
Hearts = Run 400
Joker = 20 burpies
D5 Creation