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WOD-Friday 25 April, 2014

8am WOD ONLY
Aus Hero work-out to honour our fallen on Anzac Day!

CLOSED ALL OTHER SESSIONS

 

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WOD-Thursday 24 April, 2014

FITNESS
Strength- GVT 30sec on 30sec off 10mins
Wall balls
WOD- 5rounds for time
400m run
30 Box Jumps
20 Push ups
10 Lunges each leg

RISE
20mins to find 3rm Push Press
WOD- 2rounds for time:
500m row
50 Wall Balls
50 Ring rows
50 Burpees
50 Knees to Elbow

PERFORMANCE-TESTING WEEK
100 sub 2mins DU
30'/24'- 10 Box Jumps
1 1/2xBW Deadlift
3/1 Strict Ring Dips
1 MU rings
3 HSPU
32/24-10Unbroken KB Swings (American)
Sub 8 mins Block Run


 

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WOD-Wednesday 23 April, 2014

FITNESS
AT- 2min work/ 4min rest X 7 rounds
200m Sprint
10m bear crawl
ME Burpees

RISE
AT – 2min work/ 4min rest X 7 rounds
5/6 Cal Air Dyne
10 KB swings (16/24)
10 KB SDLHP
ME Box Jumps

PERFORMANCE-TESTING WEEK
20 in 1 minute Burpees
20 unbroken Wall balls
3/4 BW power clean
3/4 BW clean and jerk
1/2 BW power snatch
1/2 BW snatch
5 knees to elbow
3 toes 2 bar
1 rope climb
6 pistols


 

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WOD-Tuesday 22 April, 2014

FITNESS
Strength- GVT 30sec on 30sec off 10mins
Air Squat
WOD- 15min AMRAP – CINDYrella
5 ring rows
10 push ups
15 squats
Block Buy Out

RISE
20mins to find 3rm Hang Power clean + 3 front squats
WOD
Buy In = 50 double unders
10min Ladder (front squat – 5,10,15,20…etc)
5 Front Squats (30/40)
200m run
Buy Out = 50 burpees

PERFORMANCE TESTING WEEK
Sub 1.34 mins run – 400m
1xBW Back Squat
3/4xBW Front Squat
1/2xBW Strict Press
1xBW Bench Press
20/10 UB Strict Push Ups
3/1 UB Strict Pull Ups
5/2 Chest 2 Bar Pull Ups


 

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CLOSED-Monday 21 April, 2014

CLOSED FOR PUBLIC HOLIDAY

REST UP REV X MEMBERS! We will see you all tomorrow!

 

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WOD-Saturday 19 April, 2014

8am WOW SESSION

Happy Easter! If you are going to indulge with some easter choccies better come in & burn some of it off! If you are staying strong…come in anyway!

8am CATCH-UP SKILLS GRADING TESTS
For anyone who missed grading this week – come & get yourself graded!

9am CAFE BREAKFAST & SUPPORT OUR MASTERS REGIONALS CONTENDERS!


 

 

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