1. "Snatch Deadlift/Snatch/Overhead Squat"
1/1/1 - 1/1/1 - 1/1/1 - 1/1/1 - 1/1/1
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2. As Many Rounds as Possible in 10 Minutes of -
15 x Kettlebell Swings 32/24kg
15 x Push Ups
15 x Toes To Bar
WOD - Wednesday, 12th June, 2013
1. For Time, 10 Rounds of -
8 x Thrusters 42/30kg
8 x Chest to Bar Pull Ups
40 x Double Unders
Rest 1 Minute
WOD - Tuesday, 11th June, 2013
1. "Back Squat"
3 - 3 - 3 - 3 - 3
80% - 90/95% work sets
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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
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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
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2. "Fran"
"We're ready"
WOD - Friday, 7th June, 2013
1. "Jerk"
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
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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.
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