wod 19/9

TENS & FIVES

OH walking lunges
-------------------------
10-20-30
wall balls
sit ups
thrusters
GTO bar taps
--------------------------
20 toes to bar

5 min rest

10 toes to bar
--------------------
15-10-5
WB
SU
THR
GTOBT
---------------------
OH walking lunges

wod 14/9/11

UP DOWN UP DOWN

20-16-12-8-4

WP GET UPS
WALL BALLS
BURPEES TO BAR
SIT UPS
--------------------------
WEIGHTED OH WALKING LUNGES

wod 13/9/11

20-16-12-8-4

toes to bar
push ups
wp swings
dead lifts
-----------------
20m oh walking lunges

WOD 11/7/11 - SMASH THE CLOCK!

10 Rounds for time of:
10 burpees
10 push ups
-----------------------
150 wall balls for time
-----------------------
100 sit ups for time

Awesome work guy's = smashed the clock!!

WOD 1/7/11

10 MINUTE AMRAP

20 wall balls
20 sit ups
20 push ups

WOD 28/6/11

UP N DOWN
30-20-10

wall ball
dips
tyre flips with jump
push ups

Stef - 11:15 rx
Janelle - 10:54
Tracey - 10:38
Paula - 15:08 tractor tyre
Pauli - 16:12 tractor tyre
V - 13:15
Helen - 15:19
Bindi - 9:40

WOD 23/5/11

Functional Circuit Intervals

front raise wall squats
skipping
seated tyre pulls
db get ups
weighted toe touch
db squat press
lateral lunges toe taps
lying bw get ups
run 200m

WOD 20/5/11

'BARBARA'

20 pull ups
30 push ups
40 sit ups
50 squats

5 rounds for time

WOD 16/5/11

10, 20, 30
lunges
tyre flips
push ups
jump taps
sit ups
run 100m
tyre squats
wall balls
wall squat front raises

Active rest day