"Trail Hill Sprints"
Each for time - your total for all efforts will count s your score -
3 x 200m with precisely 2 minutes break between efforts
3 x 800m with precisely 3 minutes break between efforts
Trail Running
WOD - Saturday, 31st December, 2011
Tabata Surprise
Med Ball Cleans 10/7kg
Ring Dips
Knees to Elbow/Knee Raise
Jumping Pull Ups (Bar to be at least 6" above reach)
8 x 20 seconds effort with 10 seconds rest for each
Your score will be your lowest reps achieved in any of the 8 sets.
Total each of the lowest scores together for your score.
Strategy
WOD - Friday, 30th December, 2011
With a 30 minute time limit , perform -
200 x Double Unders
30 x Squat Cleans 40/30kg
Then - 10 rounds of -
3 x Power Snatch 40/30kg
10 x Wall Ball 10/7kg
Then -
Continuous Shuttle Run of 100m
Your score will be the amount of shuttles completed
How great you decide to be.....
WOD - Thursday, 29th December, 2011
"Overhead Squat"
3 - 3 - 3 - 3 - 3
Rest, then -
For time - 21 - 15 - 9 -
Deadlift 140/80kg
Box Jump 30/24"
WOD - Wednesday, 28th December, 2011
"Eva"
For time - 5 rounds of -
Run 800m
30 x Kettlebell Swings 32/24kg
30 x Pull Ups
"EVA Demo"
WOD - Tuesday, 27th December, 2011
Record time for each -
3 x 800m run
Rest precisely 3min between efforts
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