WOD - Wednesday, 9th May, 2012

"Push Press"

3 - 3 - 3 

"Push Jerk"

3 - 3 - 3

Rest, then -

For reps, 5 Rounds of - 

Pull Ups

Rest as needed between sets. Coming off the bar will terminate the set being performed. Total reps for all 5 rounds will be your score.

"The Goal, The Goal"

WOD - Tuesday, 8th May, 2012.

"The Chief"

Max Rounds in 3 Minutes of -

3 x Power Clean 60/40kg

6 x Push Ups

9 x squats

Repeat 5 times, recording your round scores for each interval.

"Spealler"

WOD - Monday, 7th May, 2012

"Front Squat"

5 - 5 - 5 - 5 - 5

Rest, then -

For Time, 21 - 15 - 9 - 6 - 3 of -

Kettlebell Swings

Toes to Bar  

"Nice One Captain"

WOD - Saturday, 5th May, 2012

For Time -

Run 800m

30 x Back Squat 40/30kg

30 x Overhead Walking Lunge 10/5kg

30 x Hang Power Snatch 40/30kg

Run 800m

WOD - Friday, 4th May, 2012

Tabata 

Double Unders

Wall Ball 10/7kg

Double Unders

Wall Ball 10/7kg

Record your lowest score in each of the 8 interval periods, add them together and that will be your score.

"Tabata Double Unders"

WOD - Thursday, 3rd March, 2012

For time, 8 Rounds of -

Run 75m

5 x Squat Clean 75/45kg

15 x Ring Dips

5 x Burpees

"Clean"

WOD - Wednesday, 2nd May, 2012

"Jack"

As Many Rounds as Possible in 20 minutes of -

10 x Push Press 50/35kg

10 x Kettlebell Swings 24/16kg

10 x Box Jump 24/10"

"Trainer Bob"