1. "Push Press"
3 - 3 - 3 - 3 - 3
all between 75% and 85% of 1rm
--------------------
2. As Many Rounds as Possible in 10 Minutes of -
5 x Strict Press 50/35kg
6 x Strict Pull Ups
7 x Kettlebell Swings 32/24kg
WOD - Tuesday, 30th June, 2015
1. "Loredo"
For Time, 6 Rounds of -
24 x Squats
24 x Push Ups
24 x Walk Lunge Steps
Run 400m
WOD - Monday, 29th June, 2015
1. "Back Squat"
3 - 2 - 2 - 2 - 2
---------------------
2. For Time, 21 - 15 - 9 of -
Squat Clean 80/50kg
Box Jump 30/24"
WOD - Saturday, 27th June, 2015
1. Set the Clock to 25 Minutes, in that time perform for reps -
5 Minutes Row (Calories)
5 Minutes Air Bike (Calories)
5 Minutes Walk Lunge (20kg Barbell Overhead)
5 Minutes Dumbbell Bench Press 20/15kg (Elbow in like a barbell Bench Press)
5 Minutes Slam Ball 22/9kg
WOD - Friday, 26th June, 2015
1. Every 2 Minutes for 8 Minutes Perform -
12 x Back Squat 60/40kg
12 x Burpees (Lateral Jump over Bar)
Rest 2 Minutes
2. Every 2 Minutes for 8 Minutes Perform -
10 x Thrusters 42/30kg
5 x Bar Muscle Ups/Strict Pull Ups
Rest 2 Minutes
3. Every 2 Minutes for 8 Minutes Perform -
10 x Toes to Bar/Sit Ups
15 x Deadlift 60/40kg
WOD - Thursday, 25th June, 2015
1. "Bench Press"
10 - 1 - 20 - 1
---------------------
2. As Many Round as Possible in 8 Minutes of -
2 x Power Cleans 90/55kg
3 x Front Squat 90/55kg
40 x Double Unders
WOD - Wednesday, 24th June, 2015
1. In teams of 2, For Time -
100 x Dumbbell Thrusters 20/15kg (5 reps each at a time)
1 person working at a time
10 Minute Cap
--------Rest 1 Minute---------
2. In teams of 2, For Time -
150 x Wall Ball 10/7kg (5 reps each at a time)
1 person working at a time
10 Minute Cap
-------Rest 1 Minute---------
3. As Many Rounds as Possible in 12 Minutes of -
5 x Muscle Ups/10 x Pull Ups
Run 100m
1 person working at a time . Perform round for round.
WOD - Tuesday, 23rd June, 2015
1. "Hansen"
For Time, 5 Rounds of -
30 x Kettlebell Swings 32/24kg
30 x Burpees
30 x Sit Ups/GHD Sit Ups (if available)
WATCH THIS
WOD - Monday, 22nd June, 2015
1. "Push Press"
3@70% - 3@75% - 2@80% - 1@85% - Heavy Single
-----------------------
2. As Many Rounds as Possible in 12 Minutes of -
10 x Chest to Overhead 40/30kg
7 x Power Clean
5 x Strict Pull Ups
WOD - Saturday, 20th June, 2015
1. For Time -
Run 800m (2 x 400m Shuttles)
10 Rounds of -
6 x Handstand Push Ups
10 x Burpees (Head Touch)
Then,
25 x One Arm Thrusters 20/15kg Dumbbell (Left)
25 x One Arm Thrusters 20/15kg Dumbbell (Right)
100 Calories Row/Bike/100 x Slam Ball 22/9kg
(Rowers and Bikes must be taken before athlete can choose to slam ball)
(25 Minute Cap)
WOD - Friday, 19th June, 2015
1. As Many Rounds as Possible in 3 Minutes of -
3 x Muscle Ups/9 x Ring Dips
9 x Toes to Bar
15 x Sumo Deadlift High Pull 32/24kg (KB)
21 x Alternate Jumping Lunge (or squats if needed)
27 x Double Unders
Rest 2 Minutes
2. As Many Rounds as Possible in 5 Minutes of -
3 x Muscle Ups/9 x Ring Dips
9 x Toes to Bar
15 x Sumo Deadlift High Pull 32/24kg (KB)
21 x Alternate Jumping Lunge (or squats if needed)
27 x Double Unders
Rest 2 Minutes
3. As Many Rounds as Possible in 7 Minutes of -
3 x Muscle Ups/9 x Ring Dips
9 x Toes to Bar
15 x Sumo Deadlift High Pull 32/24kg (KB)
21 x Alternate Jumping Lunge (or squats if needed)
27 x Double Unders
Rest 2 Minutes
4. As Many Rounds as Possible in 9 Minutes of -
3 x Muscle Ups/9 x Ring Dips
9 x Toes to Bar
15 x Sumo Deadlift High Pull 32/24kg (KB)
21 x Alternate Jumping Lunge (or squats if needed)
27 x Double Unders
Rest 2 Minutes
5. With a 3 Minute Cap, Perform for Time -
3 x Muscle Ups/9 x Ring Dips
9 x Toes to Bar
15 x Sumo Deadlift High Pull 32/24kg (KB)
21 x Alternate Jumping Lunge (or squats if needed)
27 x Double Unders
WOD - Thursday, 18th June, 2015
1. As Many Rounds as Possible in 12 Minutes of -
5 x Burpee Box Jumps 24/20"
5 x Burpee Pull Ups
---------------------
2. As Many Rounds as Possible in 12 Minutes of -
10 Metre Handstand Walk (30 second HS Hold/DB Hold overhead)
15 x Squats
10 Metre Handstand Walk (30 second HS Hold/DB Hold overhead)
15 x Kettlebell Swings 24/16
WOD - Wednesday, 17th June, 2015
1. With a 10 Minute Cap, Perform For Time -
30 x Clean and Jerk 80/50kg
Immediately into -
2. With a 10 Minute Cap, Perform for Time -
30 x Deadlifts 80/50kg
15 x Snatches 70/45kg
Immediately into -
3. With a 10 Minute Cap, Perform for Time -
30 x Back Squat 75/45kg
30 x Strict Pull Ups
WOD - Tuesday, 16th June, 2015
1. In teams of 4, For Time -
400 x Burpees
Row 9KM
Ride 10KM
600 x Wall Ball 10/7kg
Rotate Roles every 30 Wall Ball.
When Wall Ball has been finished change roles as needed.
WOD - Monday, 15th June, 2015
1. Back Squat
3 - 3 - 3 - 3 - 3
---------------------
2. As Many Rounds as Possible in 16 Minutes of -
10mtr Bear Crawl
10 x Kettlebell Swing 32/24kg
10mtr Bear Crawl
10 x Handstand Push Ups
Run 200m
WOD - Saturday, 13th June, 2015
1. "Bench Press"
5 - 5 - 5 - 5 - 5
all @75%
-----------------
2. For Time - 15, 12, 9, 6 of -
Burpee (Lateral jump over bar)
Front Squat 70/45kg
Push Jerk 70/45kg
10 Minute cap
WOD - Friday, 12th June, 2015
1. With a cap of 35 Minutes -
100 x Squats
90 x Sit Ups
80 x Push Ups
70 x Chest to Bar Pull Ups
80 x Push Ups
90 x Sit Ups
100 x Squats
25 x Slam Ball 22/9kg
30 x Calories on Rower
Max Calories on Air Bike
Record where you reach in 30 minutes or Calories on Air Bike.
Scale numbers (especially push ups), so that its a real challenge but not impossible for you to get to Air Bike if necessary.
Scale numbers (especially push ups), so that its a real challenge but not impossible for you to get to Air Bike if necessary.
Good Times
WOD - Thursday, 11th June, 2015
1. In Teams of 2, For Time -
30 x Muscle Ups/90 x Pull Ups
75 x Deadlifts 120/85kg
100 x Dumbbell Thrusters 20/15kg
Then immediately into,
Each team will conduct a relay of-
Run 800m
Run 400m
Run 200m
Run 100m
1 person working/running at a time for both components of this WOD
WOD - Wednesday, 10th June, 2015
1. "Clean and Jerk"
3/1 @60% - 3/1 @65% - 2/1 @70% - 2/1 - 2/1 - 2/1 - 2/1 all @75%
Take 15 Minutes to complete. Perform in groups of 2.
----------------------
2. As Many Rounds as Possible in 12 Minutes of -
3 x Wall Climbs
9 x Box Jumps 30/24"
12 x Wall Ball 10/7kg
WOD - Tuesday, 9th June, 2015
1. As Many Rounds as Possible in 6 Minutes of -
30 x Double Unders
15 x Kettlebell Swings 24/16kg
Rest 3 Minutes
2. As Many Rounds as Possible in 6 of -
5 x Burpees (over KB)
10 x Goblet Squats 24/16kg
Rest 3 Minutes
3. As Many Rounds as Possible in 6 Minutes of -
10 x Kettlebell Clean and Jerk 24/16kg (alternating arms)
10 x Toes to Bar/Sit Ups
Rest 1 Minute
4. As Many Reps as Possible in 3 Minutes of -
Walk Lunge 24/16kg (goblet hold with KB)
WOD - Monday, 8th June, 2015
1. "Back Squat"
3 - 3 - 3 - 3 - 3
--------------------
2. In teams of 2, "Cindy" -
As Many Rounds as Possible in 25 Minutes of -
5 x Pull Ups
10 x Push Ups
15 x Squats
1 person working at a time, alternating rounds.
WOD - Saturday, 6th June, 2015
1. "Bench Press"
10 - 7 - 5 - 3 - 1
Take your time to warm up and estimate a max weight for each before you start.
Rest as needed - 15 Minute cap for work sets.
-------------------------
2. For Time - 42, 30, 18 of -
Med Ball Clean Wall Ball 10/7kg
Sit Ups
WOD - Friday, 5th June, 2015
1. Every 3 Minutes for 27 Minutes, Perform -
5 x Muscle Ups/5 x Strict Pull Ups & 5 x Ring Dips
5 x Clean and Jerk 60/40kg
50 x Double Unders
10 x Burpees (lateral jump over bar)
WOD - Thursday, 4th June, 2015
1. In teams of 2, For Time -
100m Walk Lunge (weight plate overhead 20/10kg)
Run 800m (with 1 weight plate 20/10kg)
100 x Weight Plate Squats 20/10kg
100m Walk Lunge (weight plate overhead 20/10kg)
50 x Box step overs 20" (holding weight plate 20/10kg)
WOD - Wednesday, 3rd June, 2015
1. "Front Squat"
2 - 2 - 2 - 2 - 2
All @70% of 1rm.
Perform 1 set every Minute
--------------------
2. As Many Rounds as Possible in 18 Minutes of -
5 x Thrusters 60/40kg
10 x Overhead Squats 60/40kg
Run 400m
Going to miss this young Lady.
WOD - Tuesday, 2nd June, 2015
1. "Push Press"
3 - 3 - 3 - 3 - 3
------------------
2. As Many Rounds as Possible in 15 Minutes of -
15 x Chest to Bar Pull Ups
100mtr Farmers Walk 2 x 24/16kg (Use DB's as well as KB's)
15 x Chest to Bar Pull Ups
100mtr Farmers Walk 2 x 24/16kg (Use DB's as well as KB's)
Subscribe to:
Posts (Atom)