"Press"
5 - 5 - 5 - 5 - 5
Rest, then -
"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only.
Even a re-grip off the floor is a foul.
No dumping.
Use same load for each set.
Rest as needed between sets.
WOD - Tuesday, 18th December, 2012
"Bull"
For time, 2 Rounds -
200 x Double Unders
50 x Overhead Squats 60/40kg
50 x Pull Ups
Run 1600m
"55 Minute Cut Off"
WOD - Monday, 17th December, 2012
Take 15 Minutes to find your -
20 Rep Max Back Squat
Rest, then -
For Time, 20 - 15 - 10 of -
Snatch 50/35kg
Box Jump 30/24"
Push Ups
"Virtuosity"
WOD - Saturday, 15th December, 2012
For time, 21 - 15 - 9 of -
Front Squat 60/40kg
Weighted Sit Ups 20/10kg
Pull Ups
15 minute cut off
Rest, then -
As Many Rounds as Possible in 5 Minutes of -
7 x Toes to Bar
20 x Double Unders
Rest, then -
Tabata Kettlebell Swings 24/16kg
WOD - Thursday, 13th December, 2012
"Three Point Snatch"
1 - 1 - 1 - 1 - 1 - 1 - 1
Rest, then -
Every Minute on the Minute for 15 Minutes for load perform -
1 x Snatch
WOD - Wednesday, 12th December, 2012
"Front Squat"
2 - 2 - 2 - 2 - 2 - 2 - 2
approx 90 sec rest between sets
Rest, then -
As Many Rounds as Possible in 15 Minutes of -
5 x Chest to Bar Pull Ups
10 x Ring Push Ups
15 x Med Ball Cleans 10/7kg
"Control"
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