1. "Kalsu"
For Time -
100 x Thrusters 60/40kg
At the Top of Every Minute Perform 5 burpees
"28 Minute Cut Off"
WOD - Friday, 3rd May, 2013
1. As Many Rounds as Possible in 12 Minutes of -
5 x Strict Pull Ups
10 x Push Ups (HOG)
30 seconds at the top of the push up (if you break start again)
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2. "Skill Work"
20 Minutes
WOD - Thursday, 2nd May, 2013
1. "Abbate"
For Time -
Run 1600m
21 x Clean & Jerk70/45kg
Run 800m
21 x Clean & Jerk 70/45kg
Run 1600m
"Look forward to seeing you soon my Friend"
"Look forward to seeing you soon my Friend"
WOD - Wednesday, 1st May, 2013
1. "Snatch"
3 - 3 - 3 - 3 - 3
-------------------------
2. For Time, 3 Rounds of -
30 x Kettlebell Swings 32/24kg
30 x Wall Ball 10/7kg
WOD - Tuesday, 30th April, 2013
1. "Press"
2 - 2 - 2 - 2 - 2
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2. For Time -
Row/Run 1km
25 x Pistol Squats (Alternating Legs)
15 x Hang Clean 100/60kg
"Hacks Pack"
WOD - Monday, 29th April, 2013
1. "Back Squat"
1 - 10 - 1 - 20 - 1 - 30
- All single attempts to be no more than 5kg above PB, unless the coach gives the ok.
- All single attempts must have assistance from training partners to ensure safety.
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