Rest and Remember....
Lest We Forget...
WOD - Wednesday, 24th April, 2013
1. "Squat Clean"
3 - 3 - 3 - 3 - 3
-------------------------
2. For Time, 21 - 15 - 9 of -
Deadlift 125/80kg
Box Jump 24/20"
Knees To Elbow
"Load Up"
WOD - Tuesday, 22nd April, 2013
1. Bench Press
3 - 3 - 3 - 3 - 3
--------------------------
2. "Coe"
For Time, 10 Rounds of -
10 x Thrusters 42/30kg
10 x Ring Push Ups
WOD - Monday, 22nd April, 2013
1. Snatch High Pull/Hang Snatch/Snatch
1/1/1 - 1/1/1 - 1/1/1 - 1/1/1 - 1/1/1
------------------------------
2. "Isabel"
For Time -
30 x Snatch 60/40kg
5 Minute Cut Off
-------------------------------
3. Tabata
Med Ball Cleans
Push Press 60/40kg
WOD - Saturday, 20th April, 2013
1. For Time -
1 x Clean & Jerk 70/45kg
Run 200m
2 x Clean & Jerk 70/45kg
Run 200m
3 x Clean & Jerk 70/45kg
Run 200m
4 x Clean & Jerk 70/45kg
Run 200m
5 x Clean & Jerk 70/45kg
Run 200m
6 x Clean & Jerk 70/45kg
Run 200m
7 x Clean & Jerk 70/45kg
Run 200m
8 x Clean & Jerk 70/45kg
Run 200m
9 x Clean & Jerk 70/45kg
Run 200m
10 x Clean & Jerk 70/45kg
WOD - Friday, 19th April, 2013
1. In Teams of 4 (If possible - 2 Women & 2 Men)
For time -
75 x Back squats 40kg
50 x Pull-ups
25 x Shoulder-to-overhead 40kg
75 x Front squats 30kg
50 x Pull-ups
25 x Shoulder-to-overhead 30kg
75 x Overhead squats 20kg
50x Pull-ups
25 x Shoulder-to-overhead 20kg
Swap places
75 x Back squats 60kg
50 x Pull-ups
25 x Shoulder-to-overhead 60kg
75 x Front squats 40kg
50 x Pull-ups
25 x Shoulder-to-overhead 40kg
75 x Overhead squats 30kg
50 x Pull-ups
25 x Shoulder to overhead 30kg
2 Team members will perform the movements while the other 2 Team Members hold the bar as a human rack, then swap at half way with increased loads. Where possible. (normal scaling will apply to individual team members where needed) If the bar being used is dropped the team must stop work for 1 minute as a penalty.
"30 Minute Cut off"
"Standards and Workout Demo"
WOD - Thursday, 18th April, 2013
1. "Clean & Jerk"
Every minute on the the minute for 15 minutes perform 1 lift for Load total.
Rest 1minute, then -
"Snatch"
Every minute on the the minute for 15 minutes perform 1 lift for Load total.
Here we go!
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