"Front Squat"
2 - 2 - 2 - 2 - 2 - 2 - 2
approx 90 sec rest between sets
Rest, then -
As Many Rounds as Possible in 15 Minutes of -
5 x Chest to Bar Pull Ups
10 x Ring Push Ups
15 x Med Ball Cleans 10/7kg
"Control"
WOD - Tuesday, 11th December, 2012
"Jerk"
3 - 3 - 3 - 3 - 3
Rest, then -
"Grace"
For time -
30 x Clean & Jerk 60/40kg
Rest, then -
For time -
Run 1km
"Grace"
WOD - Monday, 10th December, 2012
"Kelly"
For Time, 5 Rounds of -
Run 400m
30 x Box Jumps
30 x Wall Ball 10/7kg
"Another fun week coming up"
WOD - Saturday, 8th December, 2012
"Bench Press"
2 - 2 - 2 - 2 - 2
Rest, then -
As Many Rounds as Possible in 7 Minutes of -
1 x Burpee
Jump to a spot approx 6" above your reach
WOD - Friday, 7th December, 2012
"Back Squat"
5 - 5 - 5 - 5 - 5
Rest, then -
As Many Rounds as Possible in 12 minutes of -
Run 100m
8 x Back Squat 60/40kg
10 x Push Ups (Hand off Ground)
(The Bear)
WOD - Thursday, 6th December, 2012
For Time -
Run 1km with a Med Ball 10/7kg
35 x Pull Ups
35 Wall Ball 10/7kg
18 x Deadlift 135/80kg
Run 1km with a Med Ball 10/7kg
25 x Pull Ups
25 x Wall Ball Ball 10/7kg
18 x Deadlift 135/80kg
30 Minute cut off
WOD - Wednesday, 5th December, 2012
"Turkish Get Up Practice"
Rest, then -
As Many Rounds as Possible in 15 minutes of -
8 x Turkish Get Ups 24/16kg(Alternating arms)
18 x Kettlebell Swings 24/16kg
"Intro"
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