1. "Back Squat"
3 - 2 - 2 - 2 - 2 - 3 - 3
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2. As Many Rounds as Possible in 14 Minutes of -
6 x Box Jumps 30/24
6 x Kettlebell Swings 32/24kg
6 x Handstand Push Ups
Run 100m
"Go Marcos"
WOD - Tuesday, 3rd June, 2014
1. "Press"
5 - 5 - 5 - 5 - 5
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2. For Time, 2 Rounds of -
150 x Double Unders
50 x Push Ups
50 x Front Squat 30/20kg
50 x Pull Ups
WOD - Monday, 2nd June, 2014
1. EMOM for 8 Minutes - Power Clean
Min 1 - 3@80%
Min 2 - 2@85%
Min 3 - 2@85%
Min 4 - 2@85%
Min 5 - 3@75%
Min 6 - 3@75%
Min 7 - 3@75%
Min 8 - 3@75%
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2. As Many Rounds as Possible in 12 Minutes of -
12 x Squats
10 x Deadlift 70/50kg
8 x Toes to Bar
WOD - Saturday, 31st May, 2014
1. "Bench Press"
10 - 10 - 10
All @ 65-70% of 1RM
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2. "Helen Meets Grace"
For Time, 3 Rounds of -
Run 400m
21 x Kettlebell Swings 24/16kg
12 x Pull Ups
Then Immediately into -
30 x Clean and Jerk 60/40kg
WOD - Friday, 30th May, 2014
1. 1 Set Every 2 Minutes - Snatch Pull - Stationary start from the hang
3 - 3 - 3 - 3 - 2
All @ 90% of Snatch -
Focus on Tension (Back/Hamstrings) and position (unbroken reps)
Initiate with speed and control Eccentric.
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2. Front Squat
3@80% - 2@85% - 3@80% - 3@80% - 3@80% - 3@80%
Rest 2 Minutes between sets
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3. For Time, 3 Rounds of -
20 x Chest to Overhead 50/35kg
20 x Walk Lunge (stationary/front rack) 50/35kg
12 min cap.
WOD - Thursday, 29th May, 2014
1. For Time, 3 Rounds of -
50 x Squats
15 x Handstand Push Ups
-----------------------
2. As Many Rounds as Possible in 8 Minutes of -
8 x Ring Dips
10 x Box Jumps 24/20kg
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3. For Time, 5 Rounds of -
10 x Wall Ball
15 x Kettlebell Swings 32/24kg
Wednesday, 28th May, 2014
1. As Many Rounds as Possible in 22 Minutes of -
20 x Squats
20 x Sit Ups
20 x Walk Lunge
Run 200m
But seriously -
For Time -
Run 5KM
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