1. "Hang Power Clean"
2 - 2 - 2 - 2 - 2
--------------------
2. For Time, 5 Rounds of -
10 x Thrusters 45/32kg
10 x Chest to Bar Pull Ups
WOD - 30th November, 2013
1. With an 9 Minute Time Cap -
30 x Wall Climbs
Max Muscle Ups
----------------------
2. With a 5 Minute Time Cap -
Run 800m
Max Bar Muscle Ups
---------------------
3. Take time remaining in session to find your 1RM -
Front Squat
Good Luck Al!
WOD - Friday, 29th November, 2013
1. "Back Squat"
3 - 3 - 3 - 3 - 3
-------------------
2. As Many Rounds as Possible in 13 Minutes of -
2 x Thrusters 75/45kg
8 x Kettlebell Swings 32/24kg
12 x Burpees
WOD - Thursday, 28th November, 2013
1. "Jerk"
3 - 3 - 3 - 3 - 3
------------------
2. For Time -
Run 1600m
100 x Squats
75 x Push Ups
50 x Sit Ups
WOD - Wednesday , 27th November, 2013
1. "Deadlift"
Take 20 Minutes to find your 1RM
----------------------
2. As Many Rounds as Possible in 12 Minutes of -
4 x Pistol Squats (Alternating)
6 x Knees to Elbow
8 x Chest to Bar Pull ups
WOD - Tuesday, 26th November, 2013
1. As Many Rounds as Possible in 4 Minutes of -
5 x Hang Clean 60/40kg
3 x Jerk 60/40kg
Every Time the Bar is Dropped = 10 x Push Ups
--------------------------
2. As Many Rounds as Possible in 3 Minutes of -
3 x Front Squat 60/40kg
3 x Jerk 60/40kg
3 x Back Squat 60/40kg
-------------------------
3. As Many Rounds as Possible in 6 Minutes of -
5 x Burpees ( Head Touch)
25 x Double Unders
WOD - Monday, 25th November, 2013
1. "Morrison"
For Time, 50 - 40 - 30 - 20 - 10 of -
Wall Ball 10/7kg
Box Jump 24/20"
Kettlebell Swings 24/16kg
WOD - Saturday, 23rd November, 2013
1. Every Minute on the Minute for 15 Minutes for Total Load-
2 x Squat Clean & Jerk
--------------------
2. As Many Reps as Possible in 7 Minutes of -
3 x Thrusters 45/30kg
3 x Ring Dips
6 x Thrusters 45/30kg
6 x Ring Dips
9 x Thrusters 45/30kg
9 x Ring Dips
12 x Thrusters 45/30kg
12 x Ring Dips
15 Thrusters 45/30kg
15 x Ring Dips
18 x Thrusters 45/30kg
18 x Ring Dips
21 x Thrusters 45/30kg
21 x Ring Dips
24 x Thrusters 45/30kg
Infinite ascending ladder
----------------------
WOD - Friday, 22nd September, 2013
1. "Partner Workout"
Partners Will Alternate Reps, For Time -
50 x Clean & Jerk 70/42kg
50 x Burpee Pull Up
50 x Burpee Box Jump 24/20"
50 x Burpee Knees to Elbow
50 x Snatch 70/42kg
100 x Push Ups
(Partner must be holding top of Push Up for rep to count)
WOD - Thursday, 21st November, 2013
1. "Front Squat"
3 - 3 - 3 - 3 - 3 - 3
------------------------
2. "Amanda"
For Time, 9, 7, 5 of -
Muscle Ups
Full Snatch 60/40kg
or
For Time, 3 Rounds of -
Run 400m
20 x Back Squat 40/30kg
WOD - Wednesday, 20th November, 2013
1. Push Press
2 - 2 - 2 - 2 - 2
2. As Many Rounds/Reps as Possible in 9 Minutes of -
15 x Wall Ball 10/7kg
20 x Box Jumps 24/20"
25 x Wall Balls 10/7kg
20 x Box Jumps 24/20"
35 x Wall Ball 10/7kg
20 x Box Jumps 24/20"
"Closer"
Your a Champ Leeca.
WOD - Tuesday, 19th November, 2013
1. For Time, 3 Rounds of -
Run 800m
50 x Kettlebell Swings 24/16kg
50 x Toes to Bar
"Come on Summer"
WOD - Monday, 18th November, 2013
1. "Power Clean"
3 - 3 - 3 - 3 - 3
--------------------------
2. For Time, 25, 20, 15 of -
Push Ups
Walk Lunge 20/10kg Overhead
Handstand Push Up
WOD - Saturday, 16th November, 2013
1. "Bench Press"
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
---------------------
2. As Many Rounds as Possible in 9 Minutes of -
30 x Double Unders
6 x Deadlift 100/70kg
6 x Burpees (Lateral Jump)
Miss this Legend!
WOD - Friday, 15th November, 2013
1. For Time -
Run 1600m,
then,
10 Rounds of -
8 x Chest To Bar Pull Ups
6 x Snatch 50/35kg
4 x Overhead Squat 50/35kg
then,
Run 800m
WOD - Thursday, 14th November, 2013
1. Power Clean/Front Squat/Jerk
5 x 1/3/2
------------------
2. For Time, 25, 20, 15, 10 of -
Chest To Overhead 40/30kg
Wall Ball 10/7kg
WOD - Wednesday, 13th November, 2013
1. With a 8 Minute Time Cap Perform -
100 x Kettlebell Swings 24/16kg
Max Toes To Bar
2. As Many Rounds as Possible in 13 Minutes of -
Run 100m
12 x Push Ups
1 x Rope Climb / 6 x Pull Ups
Rest 30 seconds
WOD - Tuesday, 12th November, 2013
1. "Back Squat"
5 - 5 - 3 - 3 - 2 - 2 - 1 - 1
-------------------
2. With a 8 Minute time cap -
50 x Burpees (Head Touch)
130 x Double Unders
Max Squat Cleans 85/50kg
WOD - Monday, 11th November, 2013
1. "Wood"
For Time, 5 Rounds of -
Run 400m
10 x Burpee Box Jumps 24/20"
10 x Sumo Deadlift High Pull 42/30kg
10 x Thrusters 42/30kg
1 Minute Rest
"Lest We Forget"
WOD - Saturday, 9th November, 2013
1. "HotShots 19"
For Time, 6 Rounds of -
30 x Squats
19 x Power Cleans 60/40kg
7 x Strict Pull Ups
Run 400m
WOD - Thursday, 7th November, 2013
1. "Partner WOD"
As Many Rounds as Possible in 25 Minutes of -
100 x Double Unders
50 x Kettlebell Swings 32/24kg
2 x 100m Relay (1 for each partner)
One Partner Working at a Time
WOD - Wednesday, 6th November, 2013
1. "Back Squat"
5 - 5 - 5 - 5 - 5
---------------------
2. As Many Rounds as Possible in 9 Minutes of -
1 x Deadlift 170/110kg
5 x Wall Ball 10/7kg
7 x Chest To Bar Pull Ups
WOD - Tuesday, 5th November, 2013
1. Every Minute on the Minute for 10 Minutes -
"Bear Complex"
1 x Squat Clean
1 x Chest to Overhead
1 x Back Squat
1 x Behind the Neck Jerk
Score will be total load for 10 lifts. Go up or down as needed. 1 failed attempt = 0kg
---------------------
2. For Time -
100 x Squats
15 x Push Ups
75 x Squats
25 x Push Ups
50 x Squats
35 x Push Ups
25 x Squats
45 x Push Ups
WOD - Monday, 4th November, 2013
1. "Press"
5 - 5 - 5 - 5 - 5
---------------------
2. For Time -
10 x Thrusters 42/30kg
Run 200m
20 x Thrusters 42/30kg
Run 400m
25 x Thrusters 42/30kg
Run 800m
WOD - Saturday, 2nd November, 2013
1. "Bench Press"
3 - 3 - 3 - 3 - 3
--------------------
2. As Many Rounds as Possible in 10 Minutes of -
3 x Wall Climbs
6 x Box Jumps 30/24"
9 x Overhead Squats 50/35kg
Subscribe to:
Posts (Atom)