1. "Front Squat"
3 - 1 - 1 - 2 - 1 - 2 - 2 - 2
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2. As Many Rounds as Possible in 12 Minutes of -
3 x Chest to Bar Pull Ups
5 x Clapping Push Ups
7 x Jump Squat (Over PVC Pipe)
"Early Days"
WOD - Saturday, 5th July, 2014
1. For Time -
3 Rounds of -
5 x Clean and Jerk 80/50kg
30 x Double Unders
Rest 2 Minutes -
3 Rounds of -
5 x Bar Muscle Ups/Pull Ups
10 x Burpee Box Jumps 24/20"
Rest 2 Minutes -
3 Rounds of -
Run 400m
15 x Back Squat 60/40kg
Rest 2 Minutes -
30 x Burpee Pull Ups
35 Minute cap
WOD - Friday, 4th July, 2014
1. "Snatch From Knee"
3 @ 80% - 1 @90% - 1 @95% - 2 @85% - 2 @80%
If you are unaware of your 1rm this will become a practice session for 15 Minutes
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2. As Many Rounds as Possible in 15 Minutes of -
10 x Ring Dips
10 x Kettlebell Swings 24/16kg
10 x Med Ball Cleans 10/7kg
WOD - Thursday, 3rd July, 2014
1. As Many Rounds as Possible in 45 Minutes of -
Run 400m
2 Rounds of -
5 x Pull Ups/Muscle Ups
10 x Push Ups
15 x Wall Ball
3 Rounds of -
10 x Toes to Bar
8 x Deadlift 140/90kg
WOD - Wednesday, 2nd July, 2014
1. "Squat Clean"
2 - 1 - 1 - 2
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2. As Many Rounds as Possible in 20 Minutes of -
15 x Sit Ups -
30 sec Handstand Hold / 20 mtrs Handstand Walk
25 x Walk Lunge
WOD - Tuesday, 1st July, 2014
1. Take 10 Minutes to find your 2RM -
Press
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2. For Time, 5 Rounds of -
25 x Burpees (To a Pull Up Bar, out of reach)
25 x Squats
Run 400m
WOD - Monday, June 30th, 2014
1."Front Squat"
3 - 1 - 1 - 2 - 3 - 3 - 3
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2. As Many Rounds as Possible in 14 Minutes of -
10 x Kettlebell Swings 32/24kg
15 x Box Jumps 24/20"
30 x Double Unders
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