Saturday WOD

Box Squat 5, 5, 5, 3, 3, 3

Cover as Much Distance as Possible
Swim 20min

Thursday WOD

M.E Bench Press 5, 5, 5, 3, 3, 3

10 - 1 Reps for time of
Pullups
Clapping Pushups
Kettlebell Swings 32kg

Tuesday WOD

M.E Squat Clean 3, 3, 3, 1, 1, 1

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

Saturday WOD

M.E Front Squat 3, 3, 3, 1, 1, 1

3 Rounds For Time 1 Round is
Swim 100m
5 x 5 Pull-ups, 10 Push-ups, 15 Squats

Thursday WOD

M.E Floor Press 3, 3, 3, 1, 1, 1

800 Meter Run
10,9,8,7,6,5,4,3,2,1 of
~Horizontal Body Row
~Back Extension
800 Meter Run

Performing 10 body row followed by 10 back extensions, then 9 of each, 8 of each....

Finisher

3 sets of Pullup Grappler with 10kg plate

Tuesday WOD

Power Clean 3, 3, 3, 1, 1, 1

For Time
10 to 1
Pullups
Swings 30kg







Then
Choose ONE of the Following Sports:

Swim, Bike Run, C2 Rower

All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Picture from early 2008 Cairns No-Gi Summer Slam(my first BJJ Comp), Mike (bald dude) wind weight class, Sam (not bald dude) wins weight and open weight. Little guy in the middle Damus Fry BJJ Black Belt and all round bad ass.

Saturday WOD

Front Squat 3, 3, 3, 1, 1, 1

15-9-6
Clean and Jerk 60kg
400m run

Thursday WOD

Floor Press 3, 3, 3, 1, 1, 1

5 Rounds for Max Distance of
Run 3 min on 1 min off


Rob 'I won at the Pan Pacs in 25 sec' Moffat and Brock 'I dislocated my finger in a fight but kept going and won it' Lewer get back to training for this years Pan Pacs

Tuesday WOD

Power Clean 3, 3, 3, 1, 1, 1

12 min for max rounds of
3 Over head anyhow @ Body weight
6 Pullups
9 10m Shuttle runs

What do you like to listen to before lifting heavy ?

Saturday

Max Effort Front Squat 5, 5, 5, 3, 3, 3

20 Rounds For Max Distance On A C2 Rowing erg
20 sec on
10 sec off
Suggested pace of about 90% best 500m Time

I scored 2300m on thursday

Watch the video first for motivation

Thursday WOD

Floor Press 5, 5, 5, 3, 3, 3

4 Rounds For Time
7 Grappler Clean and Jerks 40kg
400m Run


80kg Snatch - just starting the pull under

Tuesday WOD

New movement pools this week

Power Clean 3, 3, 3, 1, 1, 1

8 Rounds for max reps
20 sec Sumo Deadlift High Pull 40kg
10 sec rest
20 sec Push Press 40kg
10 sec rest

Finish off with 3 sets of pullup grappler

Saturday WOD

Trapbar Deadlift 3, 3, 3, 1, 1, 1

On the minute

Perform the following on the minute for 10 minutes:

2 Power Snatches @ 80%-85% of 1 RM
3 Handstand Push Ups

Thursday WOD

Strict Press 3, 3, 3, 1, 1, 1

3 Rounds For Time
400m Run
21 Swings
12 Pullups

3 Sets GH Raise



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