Thursday 22nd January 2009 - The Cell

Time: 5pm

Warmup
WOD 21 Jan 2009:
Back squat 5-5-5-5-5 reps

Metcon
WOD 22 Jan 2009:
5 rounds for time of:
1 1/4 x BW Deadlift, 10 reps
50cm Box Jumps, 25 reps

Thursday 30th August 2007 - Kings Park (Jacobs)

Thursday. 30.08.07 WHERE: Jacobs

Warm up and stretch

- 9 x Jacobs (1x free, 1x sand bag, 1x KB)

- Rest 3 – 5mins

- fast farmer walks from top of Jacobs to top of street, with KB in hand or Sandbags, then at top 10 x burpies & 10x KB pushups. Repeat this 6 sets.

- At the end of 6 sets, straight down Jacobs and back up as fast as possible, then 20 x KB swings at top. Rest 1minute then another 20 x swings!

- Rest 3 – 5mins

- Sled dragging from top of Jacobs ladder to top of street with sledge hammer in hands, one swing forward as you take a big step forward in when reach the top 20 x pushups. Tag team process. x 5 uphills each.

- Rest 3 – 5mins

- 1 x sprint up mount street, walk down to Jacobs, walk down to bottom, then fast up!

EQUIPMENT

Sandbags - Damon

Sledge hammers – Damon & Stef

Kettlebells - pair of 20's, pair of 16's – Stef

Sleds – Damon and Stef

Weights / Plates - Damon