1. In teams of 4, For Time -
400 x Burpees
Row 9KM
Ride 10KM
600 x Wall Ball 10/7kg
Rotate Roles every 30 Wall Ball.
When Wall Ball has been finished change roles as needed.
WOD - Monday, 15th June, 2015
1. Back Squat
3 - 3 - 3 - 3 - 3
---------------------
2. As Many Rounds as Possible in 16 Minutes of -
10mtr Bear Crawl
10 x Kettlebell Swing 32/24kg
10mtr Bear Crawl
10 x Handstand Push Ups
Run 200m
WOD - Saturday, 13th June, 2015
1. "Bench Press"
5 - 5 - 5 - 5 - 5
all @75%
-----------------
2. For Time - 15, 12, 9, 6 of -
Burpee (Lateral jump over bar)
Front Squat 70/45kg
Push Jerk 70/45kg
10 Minute cap
WOD - Friday, 12th June, 2015
1. With a cap of 35 Minutes -
100 x Squats
90 x Sit Ups
80 x Push Ups
70 x Chest to Bar Pull Ups
80 x Push Ups
90 x Sit Ups
100 x Squats
25 x Slam Ball 22/9kg
30 x Calories on Rower
Max Calories on Air Bike
Record where you reach in 30 minutes or Calories on Air Bike.
Scale numbers (especially push ups), so that its a real challenge but not impossible for you to get to Air Bike if necessary.
Scale numbers (especially push ups), so that its a real challenge but not impossible for you to get to Air Bike if necessary.
Good Times
WOD - Thursday, 11th June, 2015
1. In Teams of 2, For Time -
30 x Muscle Ups/90 x Pull Ups
75 x Deadlifts 120/85kg
100 x Dumbbell Thrusters 20/15kg
Then immediately into,
Each team will conduct a relay of-
Run 800m
Run 400m
Run 200m
Run 100m
1 person working/running at a time for both components of this WOD
WOD - Wednesday, 10th June, 2015
1. "Clean and Jerk"
3/1 @60% - 3/1 @65% - 2/1 @70% - 2/1 - 2/1 - 2/1 - 2/1 all @75%
Take 15 Minutes to complete. Perform in groups of 2.
----------------------
2. As Many Rounds as Possible in 12 Minutes of -
3 x Wall Climbs
9 x Box Jumps 30/24"
12 x Wall Ball 10/7kg
WOD - Tuesday, 9th June, 2015
1. As Many Rounds as Possible in 6 Minutes of -
30 x Double Unders
15 x Kettlebell Swings 24/16kg
Rest 3 Minutes
2. As Many Rounds as Possible in 6 of -
5 x Burpees (over KB)
10 x Goblet Squats 24/16kg
Rest 3 Minutes
3. As Many Rounds as Possible in 6 Minutes of -
10 x Kettlebell Clean and Jerk 24/16kg (alternating arms)
10 x Toes to Bar/Sit Ups
Rest 1 Minute
4. As Many Reps as Possible in 3 Minutes of -
Walk Lunge 24/16kg (goblet hold with KB)
Subscribe to:
Posts (Atom)