Archived WODs

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Split jerk before something like Helen

30th November 2009

Strength
Split Jerk 3, 3, 3, 3, 3

WOD
A little like “Helen”

For time:

• 400m run
• 21 x kettlebell swings @ 24kg
• 12 x pullups
• 21 x kettlebell swings @ 24kg
• 12 x pullups
• 400m run

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Powerclean

29th November 2009

Strength
Power Clean 3, 3, 3, 3, 3

WOD
7 Rounds

• 7 Medicine ball Cleans
• 7 burpees

Practice new sports

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Back squat

28th November 2009

Back Squat 1, 1, 1, 1, 1, 1, 1

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Press & Cindy

26th November 2009

Strength
Press 1, 1, 1, 1, 1

WOD
“Cindy”
AMRAP in 20 minutes:

• 5 Pullups
• 10 Pushups
• 15 Squats

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Powercleans

25th November 2009

21-15-9

• Power Cleans @ 70kg
• Situps

The three metabolic pathways

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Deadlift

24th November 2009

Deadlift 1, 1, 1, 1, 1, 1, 1

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Front squat & HSPU

22nd November 2009

Strength
Front Squat 3, 3, 3,  3, 3

WOD
Handstand Push up technique and practice

3 rounds of max. rep. HSPU

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Weighted pushup

21st November 2009

Strength
Weighted pushup 1, 1, 1, 1, 1, 1

WOD
“Bjorn”
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

• Deadlift @ Body Weight
• Burpees

Meet Pukie

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Thrusters

20th November 2009

Strength
Thruster 3, 3, 3, 3, 3

WOD
Half Gasser ladder

One half gasser on the minute every minute for 10 minutes or until failure

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Push Jerk

18th November 2009

Strength
Push Jerk 3, 3, 3, 3, 3

WOD
“Robbie”
21-15-9

• Medicine Ball clean to Wall Ball
• Pullups

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Powerclean

17th November 2009

Strength
Power Clean 5, 5, 5

WOD
3 rounds

• 400m Run
• 25 Situps
• 25 Supermans

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Backsquat

16th November 2009

Back Squat - 3, 3, 3, 3, 3, 3, 3

Mike McG focussing during a WOD

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Power snatch

14th November 2009

Power Snatch - Technique practice

Power Snatch 5, 5, 5, 5, 5

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Deadlift and run

13th November 2009

Strength
Press 3, 3, 3, 3, 3

WOD
21-15-9:

• Deadlifts @ 100kg/80kg

800m run after every round

Mike F getting chest to deck

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30 muscle-ups

12th November 2009

Strength
Front Squat 5, 5, 5, 5, 5

WOD
30 Muscle-ups (for time)

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DU, pushups, kb swings

10th November 2009

Strength
Overhead Squat 5, 5, 5

WOD
3 Rounds:

• Double Unders, 40
• Push-ups, 20
• Kettlebell Swings @ 24kg, 15

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Powercleans, pullups

9th November 2009

Strength
Push Press 3, 3, 3, 3, 3

WOD
15-12-9:

• Power cleans @ 70kg/50kg
• Pull-ups

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4 rounds of sprints

8th November 2009

Strength
Deadlift 3,3,3,3,3

WOD
4 rounds:

• 400m Sprints
• Rest 2 minutes

Tabata squats

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Squat, row, press & jump

6th November 2009

Strength

Back squat 5, 5, 5.

Met-con

250m row

21-15-9:

• Push Press @ 40kg/30kg
• Box Jumps

250m row

Meet Angus - our new intern!

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Half Nicole

5th November 2009

Press: 5, 5, 5 (warm-up then lift 3 heavy sets and find your 5RM)

“Nicole” (50%)

AMRAP in 10min:

• 400m run
• Max. pull-ups

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A strength day

4th November 2009

Deadlift: 5, 5, 5, 5, 5

Sumo Deadlift, High Pull: 5, 5, 5

Find your 5RM deadlift.
Then work your SDHP to get a feel for your 5RM, we’ll cover this again later this month.

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Fight gone bad

2nd November 2009

Front Squat 3x5

Then

“Fight Gone Bad”

3 rounds:
  1.  Wall-ball: 9kg/7kg, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 30kg (Reps)
  3. Box Jump: 45cm box (Reps)
  4. Push-press: 30kg (Reps)
  5. Row: calories (Calories)

Adam on an island in Thailand

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AMRAP OHS and run

1st November 2009

Press 3, 3, 3, 3, 3

Then

AMRAP in 10 minutes:

• Max Overhead Squat @ 50kg
• 400m Run

Ben on the rings in China

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