Sample WOD Activities (June 15- 29, 2009)
Monday, June 22, 2009
400m Run
21 KB Swings 24/16kg
12 HSPU
3 Rounds for time
*We had our movie night last night @ Big Screen in Caloundra. We don’t have feedback forms so please contact us for your thoughts of the night.
Sunday, June 21, 2009
WOD
O/H Squats, Max Reps
80/60kg
60/40kg
40/20kg
* Follow each set with:
Max ring dips.
Thursday, June 18, 2009
WOD
12 Push Jerk
40/30/30 Air Squat
AMRAP 20 MINS
Wednesday, June 17, 2009
WOD
Back Squats
5 – 5 – 5 – 5 – 5
Tuesday, June 16, 2009
WOD
Deadlifts 100/70
Burpees
1-10
10-1
Monday, June 15, 2009
WOD Shoulder Press X 1
Push Press X 3
Push Jerk X 5
5 Rounds
* Complete the following reps with out putting the bar down. You may rest in the rack position only.
(1sp/3pp/5pj)
