NANCY

Alex V giving his all at Body M

WOD Nancy
5 Rounds for time
Run 400m
15 OHS 40/30

Strength
Back Squat
8reps @ 40% 1rm
6reps @ 50% 1rm
5reps @ 60% 1rm
Front Squat
5,5

Rest Day

Gillian smashing out WOD #2 at Body M

For those coming into the 10.30am session at CFP

Strength

Squat Cleans

5-3-1

First working set @ 75% of 1rm x 5reps

Second @ 85% of 1rm x 3reps

Third @ 95% of 1rm x 1+ reps

WOD 21-15-9

Pullups

KB Swings 24/16kg

(Perform one full ladder run between every rep exchange)

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RISE OF THE MACHINES (BODY M OPEN DAY)

Cindy chilling between WOD's

WOD #1 3 Rounds
30 Deadlift
30 Wall Ball

WOD #2 AMRAP 10Min
5Clean to overhead
10 Burpees


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12/6/2010

WOD AMRAP 20min
Run 1000m (This is only done once to start the WOD)
20 Double Unders
15 KB Swings 24/16
10 Ring Push-Ups
5 Pull-Ups

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11/6/2010

WOD 4Rounds
12 Hang Power Snatch
8 Box Jump 26/24inch box
4 HSPU
400M Run

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