Tuesday 30th April

WARMUP
3 rounds:
200m medball carry
10 Deadlift

WOD
For time:
15 Thrusters, 135 lbs
Run, 200 m
20 Thrusters, 95 lbs
Run, 400 m
30 Thrusters, 65 lbs
Run, 800 m

Monday 29th April

WARMUP
3 rounds:
:30 butt kickers
5 pushups
:30 high knees
5 ring rows 

SKILL
Snatch Technique

WOD
5 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees
 

Saturday 27th April

WARMUP
50 Double unders
40 Air Squats
30 Situps
20 Shoulder press
10 Burpees

WOD
Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

HERO
Jason
For time:
100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

Friday 26th April

WARMUP
200m Run
10m Bear crawl
10m inch worm
10m walking lunge
10m crab walk
20 Kip swings

SKILL
10m Squat therapy

WOD
5 rounds for time of:
Overhead Walking Lunge, 135/95 lbs, 25 ft
15 Knees To Elbows

Thursday 25th April – ANZAC DAY

WARMUP
Attend Dawn Service

WOD
Wood
5 rounds for time of:
Run, 400 m
10 Burpee Box Jumps, 24 in
10 Sumo Deadlift High Pulls, 95 lbs
10 Thrusters, 95 lbs
Rest 1 min

COOLDOWN
BBQ Breakfast – Bacon & Eggs

Tuesday 23rd April

WARMUP
2 rounds:
20 air squats
10m inch worm
10 situps
10m toy soldiers

SKILL
Deadlift

WOD
Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings, 2 pood
10 Box Jumps, 24 in
10 Ring Dips

Saturday 20th April

WARMUP
5rds
100m Run
5 Wall Balls

WOD
Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-up (abmat)s
100 Air Squats

HERO
Carse
21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24″ Box jump
Begin each round with a 50 meter Bear crawl.

Friday 19th April

WARMUP
10min Every Minute on the Minute
6 PVC Overhead Squats
3 Pullups
2 burpees

SKILL
Split Jerk Practice

WOD
50-35-20 reps, for time of:
Wall Ball
Pull-up
Double Under