4/8/2010

Strength
Squat Clean (Deload)
1st Working set 40% 1rm
2nd working set 50% 1rm
3rd working set 60% 1rm

WOD 15min AMRAP
5 Muscle Ups
7 Hang Power Clean 35/25
100m sprint

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Rest Day

Michael Pearson's First Muscle Up in a PT Session Today

Skills

Work any 2 skills from focus board

WOD 10 Rounds (40min Cut Off so scale as necessary to complete)
10 Pullups
10 Ring Dips
10 Pushups
10 Squats

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2/8/2010

Some of the PM'rs in full flight. How many can you name?

A prize for the winner...

Strength

Squat

5-3-1(Or more)

1st Working set @ 75% 1rm

2nd Working set @ 85% 1rm

3rd Working set @ 95% 1rm

WOD 15 Min AMRAP

3 Front Squats 80/55kg

6 Ring Dips

9 Pull Ups

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No 6am Session Monday

There will be no 6am session on Monday.
Join the 9.30am session or the 6pm session.
Or
Catch up on yesterdays WOD

1/8/2010

Wearing his clubs colours proudly, a member of the Bondi Icebergs checks his race result. To Maintain membership at the Bondi Icebergs you have to compete 3 Sundays out of 4 each month for a period of 5 years.

Race Day at the Bondi Icebergs. 3 2 1 Go

Run 5km for time

or
Row 2.5km for time
or
Swim 1km for time

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