1. "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.
Here we go!
WOD - Wednesday, 17th April, 2013
1. For Time, 3 Rounds of -
15 x Deadlift 80/50kg
15 x Toes to bar
10 Minute Cut Off
--------------------------------
2. For Time, 5 Rounds of -
40 x Double Unders
30 x Box Jumps 24/20"
20 x Kettlebell Swings 24/16kg
20 Minute Cut Off
"WOD DEMO"
WOD - Tuesday, 16th April, 2013
1. "Push Press"
5 - 5 - 3 - 3 - 1
-------------------------------
2 . For Time, 3 Rounds of -
Run 400m
30 x Burpees
20 x Walking Lunges 20/15kg Overhead.
WOD - Monday, 15th April, 2013
1. "Front Squat"
2 - 2 - 2 - 2 - 2
-----------------------
2. As Many Rounds as Possible in 20 minutes of -
"Cindy"
5 x Pull Ups
10 x Push Ups
15 x Squats
"or"
"Mary"
5 x Handstand Push Ups
10 x Pistol Squats (Alternating Legs)
15 x Pull Ups
WOD - Friday, 12th April, 2013
1. For Time -
Buy In -
8 x Clean & Jerk 60/40kg
12 x Muscle Ups
5 Rounds of -
5 x Snatch 60/40kg
5 x Overhead Squat 60/40kg
5 x Back squat 60/40
Buy Out -
8 x Clean & Jerk 60/40kg
12 x Muscle Ups
25 Minute cut off
"Might have to practice these"
WOD - Thursday, 11th April, 2013
1. Each For Time -
5 x 500m Run
Rest Precisely 2:00 between intervals
------------------------------------
2. As Many Rounds as Possible in 8 Minutes of -
5 x Burpees
30 x Double Unders
"Gateway starting again soon"
WOD - Wednesday, 10th April, 2013
1. Take 15 Minutes to find your 20 Rep Max -
Back Squat
Attempt 5kg heavier than your last PB
Attempt same weight last attempted if you only achieved 15-19 reps
Attempt 5kg less if you achieved 15 reps or less last 20RM attempt
--------------------------------------
2. As Many Rounds as Possible in 15 Minutes -
6 x Deadlift 100/70kg
8 x Toes To Bar
10 x Push Ups
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