WOD - Wednesday, 30th May, 2012

"Chelsea"

Set up before a clock, and every minute on the minute for 30 minutes, perform 5 pull-ups, 10 push-ups, and 15 squats.  

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.

"Spealler"

WOD - Tuesday, 29th May, 2012

"Front Squat"

3 - 3 - 3 - 3 - 3 

Rest, then 5 rounds for time -

50 x Double Unders

20 x Good Mornings 20kg

20 x Sit Ups

Front Squat

WOD - Monday, 28th May, 2012

"Morrison"

For time, 50 - 40 - 30 - 20 - 10 of

Wall Ball 10/7kg

Box Jumps 24/20"

Kettlebell Swings 24/16kg

"Carly loves lifting"

WOD - Saturday, 26th May, 2012

For time, 5 Rounds of -

3 x Cleans

20 x Burpees

Record time and weight.

1/2 of the dream team has left us. Farewell and good Luck....Come home often.

WOD - Friday, 25th May, 2012

"Press"

2 - 2 - 2 - 2 - 2 - 2

Rest, then a choice between,

"Fran"

For time, 21 - 15 - 9 of -

Thruster 42/30kg

Pull Ups

OR

"Heavy Fran"

For time, 15 - 12 - 9 of -

Thruster 60/40kg

Weighted Pull Ups 20/10kg

"Legends"

WOD - Thursday, 23rd May, 2012

"Rankel"

As many rounds as possible in 20 minutes of -

6 x Deadlift 100/70kg

7 x Burpee Pull Ups

10 x Kettlebell Swing 2/1.5 POOD

200m Run

"Lucky Guy"

WOD - Wednesday, 23rd May, 2012

Take 20 minutes to find your 2 rep Max for -

Snatch

Rest, then -

For time, 21 - 15 - 9 of -

Overhead Squat 40/30kg

Sumo Deadlift High Pull 40/30kg

Snatch