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Tuesday, 23rd February, 2016
Part A
Choose 1 of the following
a) Take 15 Minutes to find a heavy single of -
Clean and Jerk
or
b) As Many Rounds as Possible in 15 Minutes of -
10 x Squats
10 x Slam Ball 60/30lb
10 x DB Push Press 20/15kg
--------------------
Part B
For Time -
50 x Wall Ball 10/7kg
15 x Muscle Ups/Strict Pull Ups
50 x Wall Ball 10/7kg
15 x Muscle Ups/Strict Pull Ups
15 minute cap
Saturday, 20th February, 2016
In teams of 3, For Time, 15 - 1 of -
Bench Press @Body Weight
Deadlift @1.5 times Body Weight
Squat Clean @3/4 Body Weight
3 bars to be used for each team. Change weight as needed for each team member.
Thursday, 18th February, 2016
a) With an 8 Minute Cap, For Time -
21 - 15 - 9 of -
Thruster 50/35kg (Slam Balls for BBF)
Chest to Bar Pull Ups
Rest 2 Minutes
b) With an 8 Minute cap perform, For Time -
21 - 15 - 9 of -
Power Clean (DB's for BBF)
Burpee (lateral jump over bar)
Rest 2 Minutes
c) With a 8 Minute cap perform, For Time -
30 x Snatch 60/40kg
(60 x Alt. DB Snatch for BBF)
Wednesday, 17th February, 2016
a) Front Squat
2@80% - 2@80% - 2@85% - 2@85% - 2@90%
------------------------
b) As Many Rounds as Possible in 13 Minutes of -
3 x Muscle Ups/Strict Pull Ups
2 x Squat Snatch 60/40kg/DB Snatch (each arm - BBF)
28 x Double Unders
WOD - Tuesday, 16th February, 2016
For Time, 5 Rounds of -
30 x Wall Ball 10/7kg
30 x Kettlebell Swings 24/16kg
Run 400m
Monday, 15th February, 2016
Part A
Your choice of one of the following -
a) For Time -
Row 2km or Ride 3km
or
b) Push Press
Take 15 Minutes to find your heaviest 3 reps
Part B
As Many Rounds as Possible in 15 Minutes of -
6 x Thrusters 60/40kg
8 x Chest to Bar Pull Ups
12 x Burpees (over the bar)
---------------------------------
Saturday, 12th February, 2016
a) Take 15 Minutes to find your heaviest 2 reps of -
Thruster (from the ground)
b) As Many Rounds as Possible in 12 Minutes of -
2 x Clean and Jerk 80/50kg
4 x Back Squats 80/50kg
6 x Handstand Push Ups
Friday 11th February, 2016
In teams of 2, For Reps
5 Minutes Air Bike (Cals)
5 Minutes Rowing (Cals)
5 Minutes Hang Squat Cleans 20/15kg
5 Minutes Deadlifts 100/70kg (45% of 1rm)
5 Minutes Strict Ring Dips
1 Team Mate working at a Time
------------------------
Thursday 10th February, 2016
As Many Rounds as Possible in 10 Minutes of -
Run 400m
50 x Double Unders
5 x Power Cleans 90/55kg
Rest 3 Minutes
As Many Rounds as Possible in 10 Minutes of -
Run 100m
10 x Slam Balls 60/30lb
Rest 3 Minutes
As Many Rounds as Possible in 5 Minutes of -
30 x Thrusters 42/30kg (DB's for BBF)
30 x Chest to Bar Pull Ups
-------------------------------
Wednesday, 9th February, 2016
Every 3 Minutes for 30 Minutes perform -
15 x Kettlebell Swings 24/16kg
15 x Burpees (over Kettlebell)
15 x Goblet Squats 24/16kg
------------------------
Monday, 8th February, 2016
Part A
Choose one of the following in part A
1.a) "Back Squat"
3@72% - 3@75% - 3@75% - 3@80% - 3@80%
Or
1.b) As Many Rounds as Possible in 15 Minutes of -
100 x Double Unders
50 x Sit Ups
Run 800m
-------------------
Part B
2. As Many Rounds as Possible in 12 Minutes of -
12 x Box Jumps 24/20"
12 x Burpees
12 Snatch 35/25kg
Immediately take 5 minutes to find your heaviest -
Snatch
OR
For Time -
50 x Push Ups
Wednesday, 24th February, 2016
In teams of 2, For Time -
As Many Rounds as Possible in 30 Minutes of -
5 x Pull Ups
10 x Push Ups
15 x Squat
Round for Round - 1 team mate working at a time
Tuesday, 23rd February, 2016
Part A
Choose 1 of the following
a) Take 15 Minutes to find a heavy single of -
Clean and Jerk
or
b) As Many Rounds as Possible in 15 Minutes of -
10 x Squats
10 x Slam Ball 60/30lb
10 x DB Push Press 20/15kg
--------------------
Part B
For Time -
50 x Wall Ball 10/7kg
15 x Muscle Ups/Strict Pull Ups
50 x Wall Ball 10/7kg
15 x Muscle Ups/Strict Pull Ups
15 minute cap
Monday, 22nd February, 2016
Part A
Choose one of the following -
a) Front Squat
2@80% - 2@82% - 2@85% - 2@87% - 1@90% - 1@90%
or
b) As Many Rounds as Possible in 13 Minutes of -
8 x Wall Ball 10/7kg
8 x Push Ups
Run 100m
Part B
With a 13 Minute cap, For Reps -
3 x Clean and Jerk 60/40kg (DB's for BBF)
30 x Double Unders
6 x Clean and Jerk 60/40kg
30 x Double Unders
9 x Clean and Jerk
30 x Double Unders
etc, etc, etc .......
Saturday, 20th February, 2016
In teams of 3, For Time, 15 - 1 of -
Bench Press @Body Weight
Deadlift @1.5 times Body Weight
Squat Clean @3/4 Body Weight
3 bars to be used for each team. Change weight as needed for each team member.
Thursday, 18th February, 2016
a) With an 8 Minute Cap, For Time -
21 - 15 - 9 of -
Thruster 50/35kg (Slam Balls for BBF)
Chest to Bar Pull Ups
Rest 2 Minutes
b) With an 8 Minute cap perform, For Time -
21 - 15 - 9 of -
Power Clean (DB's for BBF)
Burpee (lateral jump over bar)
Rest 2 Minutes
c) With a 8 Minute cap perform, For Time -
30 x Snatch 60/40kg
(60 x Alt. DB Snatch for BBF)
Wednesday, 17th February, 2016
a) Front Squat
2@80% - 2@80% - 2@85% - 2@85% - 2@90%
------------------------
b) As Many Rounds as Possible in 13 Minutes of -
3 x Muscle Ups/Strict Pull Ups
2 x Squat Snatch 60/40kg/DB Snatch (each arm - BBF)
28 x Double Unders
WOD - Tuesday, 16th February, 2016
For Time, 5 Rounds of -
30 x Wall Ball 10/7kg
30 x Kettlebell Swings 24/16kg
Run 400m
Monday, 15th February, 2016
Part A
Your choice of one of the following -
a) For Time -
Row 2km or Ride 3km
or
b) Push Press
Take 15 Minutes to find your heaviest 3 reps
Part B
As Many Rounds as Possible in 15 Minutes of -
6 x Thrusters 60/40kg
8 x Chest to Bar Pull Ups
12 x Burpees (over the bar)
---------------------------------
Saturday, 12th February, 2016
a) Take 15 Minutes to find your heaviest 2 reps of -
Thruster (from the ground)
b) As Many Rounds as Possible in 12 Minutes of -
2 x Clean and Jerk 80/50kg
4 x Back Squats 80/50kg
6 x Handstand Push Ups
Friday 11th February, 2016
In teams of 2, For Reps
5 Minutes Air Bike (Cals)
5 Minutes Rowing (Cals)
5 Minutes Hang Squat Cleans 20/15kg
5 Minutes Deadlifts 100/70kg (45% of 1rm)
5 Minutes Strict Ring Dips
1 Team Mate working at a Time
------------------------
Thursday 10th February, 2016
As Many Rounds as Possible in 10 Minutes of -
Run 400m
50 x Double Unders
5 x Power Cleans 90/55kg
Rest 3 Minutes
As Many Rounds as Possible in 10 Minutes of -
Run 100m
10 x Slam Balls 60/30lb
Rest 3 Minutes
As Many Rounds as Possible in 5 Minutes of -
30 x Thrusters 42/30kg (DB's for BBF)
30 x Chest to Bar Pull Ups
-------------------------------
Wednesday, 9th February, 2016
Every 3 Minutes for 30 Minutes perform -
15 x Kettlebell Swings 24/16kg
15 x Burpees (over Kettlebell)
15 x Goblet Squats 24/16kg
------------------------
Monday, 8th February, 2016
Part A
Choose one of the following in part A
1.a) "Back Squat"
3@72% - 3@75% - 3@75% - 3@80% - 3@80%
Or
1.b) As Many Rounds as Possible in 15 Minutes of -
100 x Double Unders
50 x Sit Ups
Run 800m
-------------------
Part B
2. As Many Rounds as Possible in 12 Minutes of -
12 x Box Jumps 24/20"
12 x Burpees
12 Snatch 35/25kg
Immediately take 5 minutes to find your heaviest -
Snatch
OR
For Time -
50 x Push Ups
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hòa âm ánh sáng the remix, với những khuôn mặt dj khá thân quen với khả năng sáng tạo cao. Vậy DJ Gin là ai. Phù thủy âm nhạc Dj SlimV là ai. Hiện nay, nhiều người không biếtÔ môi nghĩa là gì và gay có nghĩa là gì Vậy hãy theo giỏi bài viết để giải đáp được thắc mắc nhé.
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