BACK TO NORMAL!!

Howdy crew,

Thanks to everyone who supported us at our ‘Home away from home’.
It was a lot of fun & hope you all enjoyed it.

Massive ‘THANKS’ to Mr Timmy Condren for all the help and the use of spaces at Mackay North State High School – much appreciated. We would have been lost without it.
I am sure everyone can’t wait for next year with the lovely addition of ‘High Street HELL’

We are all BACK TO NORMAL as per Monday 26th June 2017.
Looking forward to seeing you all back in the box ready to tackle the next goal – Townsville AllStars Comp 2017. Bring it on!!

Cheers
Coach

AT M.N.S.H.S = Tuesday WOD – 20/06/2017

PART A – For time: “High Street Hell”
8 x rounds of:

100% = Hill sprint Up + 10 x KB Swings a the top – (24/16kg)
Recovery = on the way down

3min REST

PART B – 10min AMRAP
Ascending ladder (2’s)

2 x Stair Runs + 2 x Pulse Squats
2 x Stair runs + 4 x Pulse Squats

(etc….. as high as you can get with the pulse squats)
Stair runs always = 2 x laps

Score = total of pulse squats

AT M.N.S.H.S = Monday WOD – 19/06/2017

PART A – EMOM for 16mins
4 x rounds of: Shuttle sprint + ME reps of:

1st min = Lunges
2nd min = Push ups
3rd min = Sit ups
4th min = Burpees

Score = total reps

PART B – 1 x round = 100% effort
Male = 20 x CAL Assault Bike + 20 x Wall balls (9kg)
Female = 15x CAL Assault Bike + 20 x Wall Balls (6kg)

 

AT M.N.S.H.S = Friday WOD – 16/06/2017

PART A – 30min AMRAP
In teams: SLED DRAGS

 = 400m oval sled repeats (70/50kg)
= Every 2min on the coaches call – all team members do = 10 x Sync team Burpees
** Score = how many laps made around the oval

PART B – Core Finisher
5 x rds = 30sec of each station

Russian twists
V-Sits
Deadbugs
Sit ups

AT M.N.S.H.S = Wednesday WOD – 14/06/2017

PART A
3 x 200m ROW Sprints

PART B – For time:
(up + back is 1 x lap)

5 x laps of hall + 50 x Jumping Lunges  + 50 x DUs + 50 x Sit ups

4 x laps of hall + 40 x Jumping lunges + 40 x DUs + 40 x Sit ups

3 x laps of hall + 30 x Jumping lunges + 30 x DUs + 30 x Sit ups

2 x laps of hall + 20 x Jumping lunges + 20 x DUs + 20 x Sit ups

1 x lap of hall + 10 x Jumping lunges + 10 x DUs + 10 x Sit ups