"Power Clean"
3 - 3 - 3 - 3 - 3 - 3 - 3
Reps must be bump and go with no rest at the bottom other than a re-set.
No dropping of the bar between reps.
Rest, then -
Accumulate 3 minutes in a L-Sit
WOD - Monday, 19th December, 2011
"Kelly"
For Time - 5 Rounds of -
Run 400
30 x Box Jumps 24/20"
30 x Wall ball 10/7kg
WOD - Saturday, 17th December, 2011
Press
5 - 5 - 5 - 5 - 5
Push Press
3 - 3 - 3 - 3 - 3
Push Jerk
1 - 1 - 1 - 1 - 1
WOD - Friday, 16th December, 2011
As Many Rounds as possible in 20 min of -
6 x Deadlift 140/90kg
9 x Wall Ball 10/7kg
12 x Med Ball Cleans 10/7kg
15 x Kettlebell Swings 24/16kg
18 x Walking Lunge Steps
What a great first three weeks! Weight over head and on top of the box!
WOD - Thursday, 15th December, 2011
For time - 6 rounds of -
5 x Thrusters 60/40kg
10 x Toes to Bar
Run 200m
Never forget the good old days.....
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