"Modified Hansen"
5 Rounds for time of -
30 x Kettlebell Swings 32/24kg
30 x Burpees
30 x Sit Ups
"Nutrition"
WOD - Tuesday, 3rd January, 2012
"Snatch Practice"
15 minutes
Rest, then -
"Nicole"
As many rounds as possible in 20 minutes of -
400m Run
Max Reps Pull Ups
"Nicole"
WOD - Monday, 2nd January, 2012
"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.....
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