Hine - Smashed the 1st WOD of 2012

Hang Power Clean

5     5     3     3     1     1

WOD 3min AMRAP

Hang Power Clean @ 50% of 1RM

“Don’t mistake pleasure for happiness. They are a different breed of dogs.”
- Josh Billings

21 / 18 /15 / 12 / 9 / 6 / 3

Wall ball (6/9)

KB Swings (24/16kg)

*Do 30 double unders after each set of KB swings.

Complete 3 rounds for time

20 pull ups
20 Deadlifts (80/50kg)
20 Box jumps
400m run

“Confidence is that feeling by which the mind embarks in great and honorable courses with a sure hope and trust in itself.”  

Marcus Tullius Cicero

Dave W on honeymoon in Gold coast and working hard!

WOD: 10min AMRAP

10 log roll V-ups
20 Sit ups
30 double unders

Compare to 14 November

“The best effect of fine persons is felt after we have left their presence.”

Ralph Waldo Emerson

Angie - Under grip jumping pull ups

WOD

12min AMRAP

15m Burpie broad jump

15 Knees to Elbows

“Nothing in progression can rest on its original plan. We might as well think of rocking a grown man in the cradle of an infant.”
- Edmund Burke

With the clock running for 10min spend as much time in the plank position as posible. Everytime you drop out of the plank – perform 10 sit ups. Score is total time in plank.

WOD: 10 hill runs for time.

WOD:

• 30 Double unders 10 single arm swings (16/12kg)
• 2o  Double unders 20 single arm swings
• 10 Double unders 30 single arm swings

*Run 400m as a buy in and 400m to close.

This weeks focus will be on Core strength and gymnastics specific work mixed with some good metabolic conditioning – bring your running shoes and plenty of water

“If we would have anything of benefit, we must earn it, and earning it become shrewd, inventive, ingenious, active, enterprising.”
- Henry Ward Beecher   

James W

Weighted Pull ups 3 3 2 2 1 1

Between sets do 4-6 weighted press ups

WOD: 5 rounds for time of:
10 pull ups / 10 box jumps / 10 swings

Tyge - 110kg bench press (got it easy)

Strength day 3

Hang power snatch 3   3   3   3   3

WOD: 5min AMRAP
25m run / 5 Burpies

Without rest, a man cannot work; without work, the rest does not give you any benefit.”
- Abkhasian Proverb

Wall-ball(Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
10m shuttle(Reps)

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This WOD calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ athletes must move to the next station immediately. One point is given for each rep.