30/4/2012

(A) Back Squat 5@75% - 5@85% - MAX reps@95%

(B) Reverse Tabata Front Squat 60/40
**Be good to go 29min into the Session

(C) 6Rnds
Every 2nd minute perform
3 Thrusters HEAVY
1 Bar Facing Broadjump Burpee
1/2 Gasser
**BFB Burpee is to be done all in one fluid movement, with a landing in bottom of Squat.
***1/2 Gasser is 100% effort with 2 handed touch at turnaround. (10 Burpee penalty for pulling up short of finish)

(A) Deadlift 5@75% - 5@80% - MAX reps@85%

(B) 21-15-9
KB G2O 24/16
KB Swings
THEN
200m Farmers Carry
THEN
20 Burpee Box Jump 24/16
100m Farmers Carry

(A) Overhead Squat 10 sets of 2 reps @ 50% 1 rep max. 2 Second Hold on the bottom. (every 60 seconds) – focus on hitting the bottom and speed thru the middle. Push knees out and punch bar behind the ears. Try to keep midline tight and chest up.

(B) For Time
30 Back Squats 60/40
20 Pullups
10 Push Jerks 60/40
20 Front Squats 60/40
20 TTB
10 Push Jerks 60/40
10 OHS 60/40
20 Pullups
10 Push Jerks 60/40

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

ANZAC DAY SESSION

THERE WILL ONLY BE ONE SESSION RAN TOMORROW AT 9:30am. TOMORROWS WOD WILL BE "MURPH" IT CAN BE DONE AS Rxd, SCALED OR EVEN AS A GROUP. SEE YOU ALL TOMORROW. LEST WE FORGET.