1. "Back Squat"
3 - 3 - 3 - 3 - 3
80% - 90/95% work sets
------------------------------
2. For Time -
Run 800m
30 x Overhead Squats 60/40kg
Run 800m
"Knees Out"
WOD - Monday, 10th June, 2013
1. Every Minute on the Minute for 12 Minutes of -
1 x Power Clean
1 x Squat Clean (Scaling - Power clean/Front Squat)
1 x Squat Clean & Jerk
- All reps unbroken
- 70% of Clean & Jerk 1RM
--------------------------------
2. For Time, 12 - 9 - 6 of -
Power Clean 70/45kg
Jerk 70/45kg
Run 400m
12 Minute cut off -
"Will miss this place"
WOD - Saturday, 8th June, 2013
1. "Thruster"
1 - 1 - 1 - 1 - 1
----------------------------
2. "Fran"
"We're ready"
WOD - Friday, 7th June, 2013
1. "Jerk"
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
------------------------------
2. "Partner Workout"
As Many Rounds as Possible in 20 Minutes of -
Partner 1 - 10 x Chest to Overhead 50/35kg
10 x Back Squat 50/35kg
25 x Double Unders
Partner 2 - Run 400m
Partner 1 will perform above movements while Partner 2 Runs a 400m. When Partner 2 Returns they will continue the above amrap from where Partner 1 left off and then Partner 1 will perform a 400m.
Score = Total Round Score.
WOD - Thursday, 6th June, 2013
1. "Wittman"
For Time, 7 Rounds of -
15 x Kettlebell Swings 24/16kg
15 x Power Cleans 42/30kg
15 x Box Jumps 24/20"
"Are you sore? Take these, your soreness won't be as severe"! Talk to Jamie about it.
WOD - Wednesday, 5th June, 2013
1. "Tabata This"
8 Rounds of 20 sec work and 10 sec rest of -
Squats
Row (Calories)
Pull Ups
Sit Ups
Push Ups
"Early Days"
WOD - Tuesday, 4th June, 2013
1. "Hang Snatch"
2 - 2 - 2 - 2 - 2 - 2
-----------------------
2. For Time, 5 Rounds of -
10 x Burpees
15 x Deadlifts 80/55kg
30 x Double Unders
15 Minute Cut off
Subscribe to:
Posts (Atom)