Wod 31-1-13

15:mins Squat clean tekkers then max out Wod 10 split jerk 50/30kg 10 burpee pistols X 4 rounds Straight into 50 rolling get ups...

Wod 30-1-13

Wod 1 20x body weight back squat 20x ring dips X 2 rounds 2 second pause on squat Wod 2 50 DB snatch 20/10kg 20 sprawls X 2 rounds...
WOD 29-01-13

WOD 29-01-13

SKILLS HSPU PRACTICE…. CONGRATULATIONS TO ALL OF YOU THAT SET NEW RECORDS TONIGHT..WELL IMPRESSED!!! WOD TEAMS OF 3/4 EACH INDIVIDUAL TO COMPLETE 30 REPS BEFORE YOU CAN MOVE ON TO THE NEXT MOVEMENT 20 MIN TO COMPLETE AS MANY REPS AS POSSIBLE: 30 HOG PUSH UPS 30 PULL UPS 30 SHUTTLES (1 LENGTH OF BOX = 1 REP) 30 KETTLE BELL SWINGS 30 OVER BOX JUMPS...

Wod 24-1-13

Wod 1 5 rounds of 2 wall to wall sprints 10 box jumps 24/20 12 kb swings Wod 2 TABATA Wall balls Burpees Sdhp Bawr crawls...