MET-CON

3 RFT:

100 Russian Twists (10/6kg)
35 Ring Push-Ups
200m Run

AUSTRALIA DAY 2012


WOD I: "DEAD PIGGY BEAR"

30-20-10 reps for time:

Deadlift (80/50kg)
20m Bear Crawl (with a child on your back*)

*2 Burpee penalty if your child falls off

It was fun riding on the Bear Crawls, some of these lil tackers are alot heavier than they look.

WOD II: "SHARLENE"

AMRAP 12mins:

5 T2B
10 Bar Burpees
15 Front Squats (40/30kg)
20 Box Jumps

WOD III: "FRANZAC"

For time:

1 Anzac Biscuit
21 Hang Power Cleans
21 Pull-Ups
2 Anzac Biscuits
15 Hang Power Cleans
15 Pull-Ups
3 Anzac Biscuits
9 Hang Power Cleans
9 Pull-Ups

MET-CON

10 rounds for time:

10 Burpees
10 cal. Row
10 Box Jumps
10 GHD Sit-Ups
10 DU's

This is what it's about, bust your ass then collapse on the floor in a puddle of your own (hopefully only) sweat.

I love this game!

JONESWORTHY
For time:

Squats        80-64-50-32-16-8
KB Swings  40-32-25-16-8-4 (24/16kg)
Pull-Ups      20-16-12-8-4-2

It's just that simple!

A) STRENGTH

Deadlift: w5, w5, w5, 3, 3, 3

B) POWER

"RANDY"

75 Power Snatch (40/25kg)

Spot the odd one out!

Who would be less likely to be able to lift heavy things, run (any distance) and move her body through space with any degree of control?