1. Pistol Practice -
Take 10 Minutes to practice or develop your pistol squats
------------------------
2. For Time, 5 Rounds of -
Run 400m
25 x Burpees (To a pull up bar)
WOD - Wednesday, 21st October, 2015
1. For Time, 100 Rounds of -
1 x Power Clean 50/35kg
2 x Lunge 50/35kg in Front Rack
1 x Press 50/35kg
WOD - Tuesday, 20th October, 2015
1. As Many Rounds as Possible in 5 Minutes of -
5 x Box Jumps 30/24kg
30 x Double Unders
Rest 2 Minutes
2. As Many Rounds as Possible in 5 Minutes of -
Ground to Overhead (Dumbbells- 20/15KG)
Rest 2 Minutes
3. As Many Rounds as Possible in 5 Minutes of -
30 seconds Max Cals Air Bike
30 seconds Rest
Rest 2 Minutes
4. As Many Rounds as Possible in 5 Minutes of -
5 x Chest to Bar Pull Ups
10 x Wall Balls 10/7kg
Rest 2 Minutes
5. As Many Reps as Possible in 5 Minutes of -
Handstand Push Ups
Rest 2 Minutes
6. As Many Rounds as Possible in 5 Minutes of -
30 seconds Max Reps Slam Balls
30 seconds Rest
WOD - Monday, 19th October, 2015
1. "Push Press"
3 - 3 - 3 - 3 - 3
-----------------------
2. For Time -
30 x Snatch 60/40kg
30 x Thrusters 60/40kg
at the top of each minute
3 x Muscle Ups/5 x Jump Pull Ups
WOD - Saturday, 17th October, 2015
1. "Bench Press"
Take 15 Minutes to find your heaviest 10 reps
---------------------
2. In groups of 2, As Many Rounds as Possible in 15 Minutes of -
6 x Wall Climbs (1 each)
10 x Deadlift @ Body Weight (5 each)
12 x Bench Press @ Body Weight (6 each - One rack per team, used only)
WOD - Friday, 16th October, 2015
1. As Many Rounds as Possible in 7 Minutes of -
5 x Muscle Ups
3 x Clean and Jerk 80/50kg
Rest 3 Minutes
2. As Many Rounds as Possible in 6 Minutes of -
3 x Thrusters 80/50kg
2 x Walk Lunge (80/50kg in front rack)
Rest 3 Minutes
3. As Many Rounds as Possible in 5 Minutes of -
3 x Chest to Overhead 80/50kg
1 x Rope Climb
Rest 3 Minutes
4. As Many Reps as Possible in 4 Minutes of -
Snatch 80/50kg
WOD - Thursday, 15th October, 2015
1. With a 10 Minute Cap, Perform for time -
50, 40, 30, 20, 10 of -
Double Unders
Sit Ups
Then, with a 10 Minute Cap, Perform for Time -
50, 40, 30, 20, 10 of -
Double Unders
Walk Lunge
Then with a 10 Minute Cap, Perform for Time -
30, 20, 10 of -
Kettlebell Swings 24/16kg
Burpees (to a pull up bar)
Subscribe to:
Posts (Atom)