Saturday 301010

Run the Thao Dien loop, 5.2km.

Friday 291010

A) CFWU 2 rounds

B) Shoulder Mobilization

Scarecrow and throw

Retraction/protraction

Sots press

Backward lunge with a twist

Side lunge with a press up

C) Muscle Ups

Thursday WOD 281010

A) CFWU 2 rounds

B) Shoulder Mobilization

Scarecrow and throw

Retraction/protraction

Sots press

Backward lunge with a twist

Side lunge with a press up

C) 10 x handstand 10 count

D) 5 rounds for time

400m run

21 Bamboo Thrusters

15 Sit Ups

9 push Ups

Tuesday WOD 261010

A) CFWU 2 rounds

B) Kips 5x5

C) Max. Ring Dips in 3 min

D) Max. Sit Ups in 3 min.

E) Max. KB Swings in 3 min.

F) Max. Burpees in 1 min.

Monday WOD 251010

A) CFWU 2 rounds
10 Push Ups, 10 Pull Ups, 10 Ring Dips, 10 Sit Ups, 10 Double Unders, 10 Supermans, 10 Squats

B) SMC 2 rounds

C) 20 Handstands

D) 21-15-9
Medicine Ball Cleans
Ring Push Ups

Saturday WOD 231010

"Griff"

800m forward

400m backward

800m forward

400m backward

Friday WOD 221010

A) CFWU 2 rounds

B) SMC 2 rounds

C) 10 Handstand Push Ups (HSPU) assisted

D) 40-30-20

Wall Balls

Double unders

Thursday WOD 211010

A) CFWU 2 rounds

B) SMC 2 rounds

C) 'Tabata Something Else'

8 rounds of each exercise.

32 rounds total.

20 sec. work

10 sec. rest

Smallest rep count of each exercise is your score.

Pull Ups

Push Ups

Sit Ups

Squats

Tuesday WOD 191010

A) CFWU 2 rounds

B) SMC 2 rounds

C) Max Push ups (release hands at bottom) 2 minutes

D) Not 'Helen'
3 rounds for time
800m run
21 KB Swings 1.5 pood
11 Pull Ups

Monday WOD 181010

A) CFWU 2 rounds

B) SMC 2 rounds

C) Max. pull-ups in 1 minute

D) 21-15-9
Toes 2 Bar
Box Jumps

E) 100 twists

Bodyweight Workouts

So here you go. A comprehensive list of bodyweight exercises.

click here

Choose one, scale it back if you need to and log your results in the comments.

If you are spending any time on the beach in the next week, I recommend 400m of walking lunges. Guaranteed 3 days of 'but burn'. Enjoy and go hard.

Friday WOD 081010

A) CFWU

B) SMC

C) Max. Box Jumps in 3 minutes

D) 21-15-9

Wall Balls

Pull Ups

E) 50 Sit Ups

Thursday WOD 071010

You thought ring dips were tough, tomorrow we do 'L-sit Iron Cross' for time.

A) CFWU 2 rounds

B) SMC 2 rounds

C) KB Push Press

5-5-5 (5R-5L)

D) 21-15-9

Double Unders

Ring Dips

Push Ups

Tuesday WOD 051010

The morning crew blasting out the pull ups.

A) 2 rounds 30 seconds each
plyo twists
starters
star jumps
roll & reach

B) SMC 3 rounds

C) max. sit ups in 2 minutes

D) 25-20-15-10-5
Double unders
Pull Ups
Squats

Monday WOD 041010

A) CFWU 2 rounds

B) SMC 2 rounds

C) 7x1 Pull ups for max. height

D) 21-15-9

KB Swings

Bar Burpees

Friday WOD 011010

Congratulations to Dez and Fleur on your upcoming wedding.

I want to see the pictured behaviour on the day.

A) CFWU 2 rounds

B) SMC 3 rounds

C) Max. number of clapping push ups in 1 minute

D) 21-15-9

Handstands

Medicine Ball Front Squat 10kg