WOD Friday 23/09/2016
A) 15mins to work on September goals or a skill
-Come in prepared!!
B) 7rds for max reps of:
1min Kettlebell swings, 24kg (16kg)
1min Goblet squats, 24kg (16kg)
Rest 1min between sets.
-One bell, one load.
Post load and total reps for each to comments.
WOD Thursday 22/09/2016
U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.
“Gallant”
Individually or in pairs complete the following,
For time:
Run 1.6km with a 10kg (6kg) medicine ball
60 Burpee pull-ups
Run 800 metres with a medicine ball
30 Burpee pull-ups
Run 400 metres with a medicine ball
15 Burpee pull-ups
-One ball per team.
-One athlete works at one time.
-Partition reps however between team members.
Post load and time/ team time to comments.
WOD Wednesday 21/09/2016
Thruster
3-3-3-3-3-3-3
-From the racks.
Post all seven loads for working sets to comments.
WOD Tuesday 20/09/2016
HAPPY BIRTHDAY PAULY ROBBO!!
B) “The Chief”
Max rounds in 3 minutes of:
3 Power cleans, 60kg (42.5kg)
6 Push-ups
9 Squats
*Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
WOD Monday 19/09/2016
A) 16mins to find your 4RM:
Deadlift
-Touch and go reps.
B) For time:
100 Double unders
25 Toes to bar
25 Deadlift, 100kg (75kg)
50 Box jump overs, 24″ (20″)
-16min cap.
Post loads and time to comments.
WOD Saturday 17/09/2016
Today we will be completing the 5km Park run in Kawana, come along with the team for a change of scenery. We hope to see you all there 🙂
WOD Friday 16/09/2016
5 Rounds, each for max reps:
Front squat, bodyweight (3/4 bodyweight)
Ring dips
-Ring dips can be kipping or strict.
Finisher:
Amrap in 5mins of:
10 Sandbag lunges, 25kg (15kg)
10 Burpees
Post load and reps completed to comments.
