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October
13
Thursday

WOD

Front squat strength bias
Front squat 3×5 + 1×20 reps @ 60% max

Met Con: 5 rounds
5 x Dead Lift 120kg
10 x Burpee
10 x Iron Cross
20 x Scissor Lunge

WORDS TO LIVE BY –

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October
12
Wednesday

FRAN

Strength 5 x 3 Back Squat

WOD – FRAN 21 – 15 – 9
Thrusters
Chins

WORDS TO LIVE BY –

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October
11
Tuesday

VICTORIA PARK

 

1km time trial + 50 dynamic sit ups

2 min recovery

1km time trial + 50 toes to bar
2 min recovery

1km time trial + 50 plank get ups

WORDS TO LIVE BY –

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October
10
Monday

W.O.D

Power Clean

3,3,3,1,1,1

WOD –  2 Rounds
50 KB Swings 20kg/12kg
40 Push Ups
30 OH Lunge 20kg/10kg
20 Chin Ups
10 Thrusters 40kg/20kg

WORDS TO LIVE BY –

http://www.youtube.com/watch?v=HzASICfBOlU&feature=player_embedded

 

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October
08
Saturday

W.O.D ‘NANCY’

 

Gym Skill – 3 x Max effort handstand push ups

W.O.D ‘NANCY’ 5 rounds

15 x OH squat 4okg/20kg
400m run

WORDS TO LIVE BY –

“The harder you work, the harder it is to surrender.”
Vince Lombardi

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October
07
Friday

W.O.D FRIDAY

Gym Skill – 3 x Max effort Muscle Ups

W.O.D AMRAP 15 mins

5 x Deadlift (BW)
10 x Thrusters (60%)
15 x Wiper (BW)

WORDS TO LIVE BY –

Always make a total effort, even when the odds are against you.
Arnold Palmer

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October
06
Thursday

W.O.D ‘HELEN’

 

Gym Skill – 3 x Max effort push ups

W.O.D ‘HELEN’ 5 rounds

400m Run
21 kb swings 24kg/12kg
12 Pull Ups

WORDS TO LIVE BY –

“Just keep going. Everybody gets better if they keep at it.”
Ted Williams

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October
05
Wednesday

W.O.D WEDNESDAY

 

Military press 3 x 5 +20 reps @ 60%

W.O.D: pairs work out (break no. into even increments)
100 dbl unders
100 pull ups
100 push ups
100 Tyre flips
100 crunches
100 dbl unders

WORDS TO LIVE BY –

“Experience tells you what to do; confidence allows you to do it.”
Stan Smith

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October
04
Tuesday

W.O.D TUESDAY

Deadlift 3 x 5 + 20 reps @ 60%

WOD 5 rounds

3 Thrusters 60kg/30kg
6 Burpees
9 Toes to Bar
12 kettle bell swings 24kg/16kg

WORDS TO LIVE BY –

Don’t practice till you get it right, practice till you can’t get it wrong

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October
03
Monday

W.O.D FOR MONDAY

 

Back squats 3 x 5 + 20 reps @ 60%

WOD – AMRAP 15mins
5 x Squat cleans 60k/40k
10 x Chin Ups

WORDS TO LIVE BY –

 It is a rough road that leads to the heights of greatness.
-Seneca

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