Strength=Squat: Back Squat 3×3 building up in weight; then establish a 3RM WOD: “Chipper” 50 wall balls 9/6kg 400m run 40 Front squats 50/35 400m run 30 Pwr snatches 50/35 400m run 20 HSPU/ 10 wc 400m run 10 muscle ups/C2B/strict pull up For Time (25min time cap).

Well done to our Masters team,Wiki,Kate, Vicki & george, taking out 9th place on the weekend. solid team!!! #WOLFPACK Cardio:  2mins to Run 200m, then; Max burpees in remaining time 3 rounds with 1:30min rest between rounds. score=total no. of burpees. WOD: 15min AMRAP 5 TTB 10 Deadlifts 80/60kg 15 KB swings 24/16kg 20 Double unders […]

Wod: “Partner WOD” 50 Box Jumps (alternate) 50 Thrusters 40/25kg 200m Run 40 Box Jumps (alternate) 40 Thrusters 200m Run 30 Box Jumps (alternate) 30 Thrusters 200m Run 40 Box Jumps 40 Thrusters 200m Run 50 Box Jumps 50 Thrusters

Skills: Handstand Push Ups, Muscle up Progressions WOD: In 3 minutes Run/Row 400 metres then maximum HSPU (2 min rest) Run/Row 400 metres then maximum Burpee Box Jumps (2 min rest) Run/Row 400 metres then maximum Kb Swings (2 min rest) Run/Row 400 metres then maximum Muscle Ups/Ring Dips

Strength: Back Squat 3 x 10 Front Squat 2 x 8 WOD: Regional Individual Event 4 2012 50 Back Squats (60/40) 40 Pull Ups 30 Shoulder to Overhead (60/40) 50 Front Squats (40/30) 40 Pull Ups 30 Shoulder to Overhead (40/30) 50 Overhead Squats (30/20) 40 Pull Ups 30 Shoulder to Overhead (30/20) 35 min time […]

Strength- Squat cleans 3x 5 Compulsories- 30 Pull ups…. 1km WOD- Elizabeth 21/15/9 Squat Cleans Ring dips

Cardio- Max effort 30 cal row WOD- 4rds for time 20 Pistol squats 10 Ground to Overhead 400m run

Strength – push press 3 x 5, 2 x 10 WOD- 2 x 10min Amrap 10 push press (40/25) 20 sit ups 2 min rest 10 wall balls (12/9) 10 box jumps finisher 1 set of  max rep pull ups, ring dips and push ups

WOD-  Partners 25min AMRAP 20 ring rows 20 S2OH 40/25kg 20 sit ups 20 wall balls *one person working at a time * split reps how you want *must tag on changing over

MetCon: Hill Sprints 5 x Full Hill 5 x Half Hill WOD: 20min EMOM Row 12/15cals KB Swing 20/28kg 12/15reps T2B Unbroken 7/10reps S2OH Unbroken 30/50kg 7/10reps