"Back Squat"
1 - 10 - 1 - 20 - 1 - 30
"Back Squat Geometry"
WOD - Wednesday, 11th July, 2012
For Time -
Run 1600m
150 X Double Unders
50 x Burpees
Run 800m
100 x Double Unders
35 x Burpees
Run 400m
50 x Double Unders
20 x Burpees
"WOD DEMO"
WOD - Tuesday, 10th July, 2012
"Tempo Deadlift"
3 - 3 - 3 - 3 - 3
Weight to not exceed 20% above max clean
Rest, then -
For Time -
100 x Push Ups
Every time you break, Perform -
10 x Squats
10 x Sit Ups
"Ready"?
WOD - Monday, 9th July, 2012
For Time, 5 Rounds of -
12 x Hang Cleans 60/40kg
12 x Thrusters 60/40kg
12 x Pull Ups
Run 100m
"Heavy Thruster"
WOD - Saturday, 7th July, 2012
"Clean & Jerk"
Every minute on the the minute for 15 minutes perform 1 lift for Load total.
Rest 1minute, then -
"Snatch"
Every minute on the the minute for 15 minutes perform 1 lift for Load total.
"Be Like Pyrros"
WOD - Friday, 6th July, 2012
For total rounds -
As many rounds as possible in 2 minutes of -
10 x Push Ups
10 x Toes to Bar
Rest 2 minutes precisely, then -
As many rounds as possible in 2 minutes of -
20 metre Bear Crawl
5 x Pull Ups
Rest 2 minutes precisely, then -
As many rounds as possible in 2 minutes of -
5 x Kettlebell Swings 32/24kg
20 x Double Unders
Rest 2 minutes precisely, then -
As many rounds as possible in 2 minutes of -
100m Shuttles (to the pub and back is a score of 2, no half scores)
Rest 2 minutes precisely, then -
As many rounds as possible in 2 minutes of -
5 x Push Press 20kg
5 x Overhead Squat 20kg
Time!
Happy Holidays Dan.
WOD - Thursday, 5th July, 2012
Hang Clean/Split Jerk Complex
2/1 - 2/1 - 2/1 - 2/1 - 2/1
Rest, then -
As Many Rounds as Possible in 5 minutes of -
10 x Walking Lunge
10 x Burpees
Subscribe to:
Posts (Atom)