For Time -
Run 1km
50 x Wall Ball
Run 1km
50 x Box Jumps
Run 1km
50 x Push Press 20/10kg
WOD - Tuesday, 29th November, 2011
Single Leg Squat
3 - 3 - 3
Rest, then -
As many rounds as possible in 20 min of -
5 x Push ups (hands off ground)
10 x Med Ball Cleans 7/10kg
45 x Double Unders
Pistol Squats
WOD - Monday, 28th November 2011
Thruster
1 - 1 - 1 - 1 - 1 - 1 - 1
Rest, then -
Death by Burpee
See how many minutes you can get to. First minute 3 Burpees, 2nd minute 6 Burpees, 3rd minute 9 Burpees, 4th minute 12 Burpees, 5th Minute 15 Burpees........etc, etc.....
Thrusters
WOD - Saturday, 26th November, 2011
Power Clean
15 - 9 - 3 - 1
Efforts should be "bump and go", no rests or dropping between lifts. Perfect form to be maintained throughout. Letting go of the bar or dropping would be considered a fail.
Power Clean
WOD - Friday, 25th November, 2011
"Diane"
For Time - 21 - 15 - 9 of
Deadlift 102/75kg
Handstand Push Up
Scaling Options
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