For Reps and Time -
Tabata Squats - Bottom to Bottom (Interval with lowest rep counts as score)
Run 1600m
Rest, then -
For time - 5 rounds of -
35 x Double unders/105 x single skips
Sprint 200m
WOD - Monday, 10th October, 2011
"Max Box Jump"
You have 5 attempts to find out you highest box jump
Rest, then -
For time 5 rds of -
6 x shoulder to overhead (push press or push jerk) 70/40kg
10 x Burpees
6 x shoulder to overhead (push press or push jerk) 70/40kg
10 x Box Jump
WOD - Saturday 8th October, 2011.
For time, As a team of 4, complete 5 KM of running.
With only one team member running at a time to complete the 5km.
The remaining team mates must complete as many squats and Deadlifts 60/40kg as they can until the 5km is completed. The remaining team member must be resting.
Your score = Your teams 5km time - number of reps (deadlifts and squats) in seconds.
The remaining team mates must complete as many squats and Deadlifts 60/40kg as they can until the 5km is completed. The remaining team member must be resting.
Your score = Your teams 5km time - number of reps (deadlifts and squats) in seconds.
Played this before, but this is who we are!
WOD - Friday, 7th October, 2011
Thruster
1 - 1 - 1 - 1 - 1
Rest, then -
"Tabata Something Else"
For Reps:
8 Rounds, 20 seconds work, 10 sec rest:
Pull Ups
Push Ups
Sit Ups
Squats
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