Archive for the ‘Uncategorized’ Category

For time:
20 Partner deadlifts
20 Handstand push-ups
20 Partner deadlifts
20 Handstand push-ups
20 Handstand push-ups
20 Partner deadlifts
20 Handstand push-ups
20 Partner deadlifts

Front squat
5-5-3-3-2-2-1-1

Todd Langley
4 Rounds
800m Run
20 Pull ups
30 Push ups
50 Squats
Wear a 10kg vest or Body Armour

Sergeant Todd Matthew Langley was killed during operations in Afghanistan on 4 July 2011. Sergeant Langley was deployed as a Commando Section Commander and this was his seventh operational deployment.

Rest

Gym closed today no classes.

They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them.

3 mins max reps Thrusters 5kg DBs

3 mins max reps Thrusters 10kg DBs

3 mins max reps thrusters 20kg DBs

Compare to 210510.

Gym will be closed tomorrow for ANZAC Day.

For time
400m Waiters walk each arm (800m total)

Can switch arms only at the 100m mark.
No running
Dumbbell touches the ground or feet = 5 burpees

Rest

“It is hard to fail, but it is worse never to have tried to succeed.”
Theodore Roosevelt

Great job to our new NSW Masters Weightlifting State Champions
Cameron Laurie 40-44yrs 85kg category
Megan Kelly 35-39yrs 75+kgs category State records for Snatch, Clean and Jerk and Total
Sarah IReland 40-44yrs 75+kgs category
Tommy Marshman 35-39yrs 85kgs category

Great job guys and thanks for those that turned out to support.

Team WOD
3 rounds per team member
AMRAP in 2 mins
5 Snatches (full squat)
5 Over the bar burpees.

Each member does 2 mins of above sequence one after the other repeating the cycle 3 times. Snatch reps multiplied by weight plus burpees equals total score.

3 rounds
13 Hang power cleans
20 Push ups

Weighted pull ups
3-3-3

then

10 rounds
7 Burpees
7 Kettlebell swings
7 Squats