For Time - 3rds of -
Run 1km
50 x Kettlebell Swings 32/24kg
50 x Knees to elbow/knee raises
Knees to Elbow
WOD - Saturday, 3rd December, 2011
"Chelsea"
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats.
If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.
Chelsea
WOD - Friday, 2nd September, 2011
For Time -
21 x Push Jerk 50/35kg
Run 200m
18 x Front Squat 50/35kg
Run 200m
15 x Power Clean 50/35kg
Run 200m
12 x Push Jerk 50/35kg
Run 200m
9 x Front Squat 50/35kg
Run 200m
6 x Power Clean 50/35kg
Riley! Come Home!!
WOD - Thursday, 1st December, 2011
For Time, 3 rounds of -
5 x Deadlift 100/80kg
10 x Bar facing Burpees
15 Weighted Overhead Lunges 20/10kg
20 x Kettlebell Swings
25 x Sit Ups
WOD - Wednesday, 30th November, 2011
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
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