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Thursday 03April2014

By WOD and News

WARM UP

4mins
5 Snatch press
5 Quadruped progressions
5 Bra to bar pull ups

MOBILITY

Pistol of doom
Groin terror
Peanut crunches
First rib love

SKILL/STRENGTH

5 Rounds of
5 Push press
&
5 Bra to bar pull ups
rest as needed between sets

WOD

10 Rounds for time
1 Suicide sprint (5m,10m,15m)
rest 90sec

HOMEWORK

5min Paleo chair
5min Quadruped breathing

Bstickwalk

Monday 31March2014

By WOD and News

WARM UP

5 Bra to bar pull ups
10 Ring push ups
15 Band squats

MOBILITY

Pistol of doom
Groin terror
Peanut crunches
Athletes choice

SKILL/STRENGTH

Back squats 5,5,5,5,5
&
Bra to bar pull ups 5,5,5,5,5

WOD

8 rounds of:
Run 400 meters
Rest 90 seconds

HOMEWORK

1 x 10min Paleo chair

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.

Thursday 20March2014

By WOD and News

WARM UP

2min Plank hold
2min Spiderman lunge

MOBILITY

Pistol of doom
Thoracic extensions
Athletes choice

SKILL/STRENGTH

Power clean + Jerk 7 Rounds of 1+3

WOD

Five rounds for time of:
Run 400 meters
21 Deadlift 85/56kg

HOMEWORK

3 x 3mins Paleo chair

Wednesday 19March2014

By WOD and News

WARM UP:

4mins
10 Band squats
5 Strict toes to bar

MOBILITY:

Pistol of doom
Thoracic rolls
Groin terror

SKILL/STRENGTH:

Back squats 5,5,5,5,5
&
Broad jumps 5,5,5,5,5

Then max rep push ups over three sets, rest as needed between sets

WOD:

For time:
20 Kettlebell swings 32/24kg
30 Toes to bar
Run 400 meters

HOMEWORK:

Still 3 x 3min Paleo chair

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.

Monday 10thMarch2014

By WOD and News

WARMUP

4mins
5 Skin the cats
10 Russian swings

MOBILITY

Peanut crunches
Axis of pain trigger
Pistol of doom
Posterior cap distraction

STRENGTH/SKILL

Hand Stand Push Up 5,5,5,5,5
and
Strict Bra To Bar Pull Ups 5,5,5,5,5

WOD

10min AMRAP

5 Deadlifts 112.5/76kg
Run 200m

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.