1. Tabata
Toes To Bar
Kettlebell Swings 32/24kg
------------------
2. "JT"
For Time, 21, 15, 9 of -
Handstand Push Ups
Ring Dips
Push Ups
Cut Off - 16 Minutes
Rest 3 Minutes, then -
For Time -
Run 800m
WOD - Thursday, 10th April, 2014
1. For Time -
Run 1600m
50 x Wall Ball 10/7kg
Run 1200m
40 x Wall Ball 10/7kg
Run 800m
30 x Wall Ball 10/7kg
Run 400m
20 x Wall Ball 10/7kg
Run 200m
10 x Wall Ball 10/7kg
"30 Minute Cut Off"
At completion of WOD take 10 Minutes to Find 1RM -
Chest To Overhead
WOD - Wednesday, 9th April, 2014
1. Partner WOD -
As Many Rounds as Possible in 8 minutes of -
1 x Squat Clean and Jerk 90/55kg
8 x Back Squat 90/55kg
(Alternate Rounds)
------------------------
2. Partner WOD -
For Time -
Only one Partner working at a Time -
50 x Front Squats 100/60kg
100 x Push Ups
50 x Muscle Ups/100 x Pull Ups
WOD - Tuesday, 8th April, 2014
1. "Jack"
As Many Rounds as Possible in 20 Minutes of -
10 x Chest to Overhead 50/35kg
10 x Kettlebell Swings 24/16kg
10 x Box Jumps 24/20"
----------------------
2. Death by -
Burpee (Head Touch)
WOD - Monday 7th April, 2014
1. "Back Squat"
5 - 5 - 5 - 5 - 5
--------------------
2. For Time, 5 Rounds of -
5 x Deadlift 120/80kg
5 x Bar Muscle Ups
50 x Double Unders
WOD - Saturday, 5th April, 2014
1. "Jerk"
5 - 5 - 5 - 5 - 5
All @ 70 - 75% of 1RM
------------------------------
2. For Time, 5 Rounds of -
6 x Power Clean 80/50kg
5 x Front Squat 80/50kg
4 x Chest to Over Head 80/50kg
"14 Minute Cut off"
WOD - Friday, 4th April, 2014
1. As Many Rounds as Possible in 12 Minutes of -
7 x Overhead Squat 60/40kg
8 x Pistol Squats (Alternating Leg)
9 x Chest to Bar Pull Ups
-------------------------
2. Every Minute on the Minute for 10 Minutes -
3 x Deadlift 160/100kg
3 x Wall Climbs
(If a Minute is Missed, complete as 10 min AMRAP)
"Rigs"
Subscribe to:
Posts (Atom)