Saturday 05 05 2012

8am – Weightlifting

Skills

Clean
Power CleanFront squats Clean Pullsplus more…9am –  WOD

100 Double Under
10 Burpees
20 Push Press 50kg (30kg)
30 box jumps 24″  20″
40 KB Swings 24kg (16kg)50 Sit up60 Squats100 Double Unders Post time to comments.

By |May 5th, 2012|WOD| Comments

Friday 04 05 2012

Sessions 7am, 8am, 12pm,  5pm and 6pm

Work on Skills

“Cindy”

Complete as many rounds as possible in 20 mins of:
5 pullup
10 pushups
15 squats

or

“Mary”
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Finisher

Post Choice of girls to comments and rounds.

By |May 4th, 2012|WOD| Comments

Thursday 03 05 2012

Sessions 6am, 5pm, 6pm and 7pm

Skills

Cleans / work to a heavy

Two rounds for time of:
30 Wallball 20lbs (14lbs)
30 Clean and Jerk 60kg  (40kg)

AMRAP in 12 minutes of:

5 pullups
10 burpees
15 Kettlebell swings (24/16kg)
20 Double unders

Post Time and Rounds to comments.

 

By |May 3rd, 2012|WOD| Comments

Wednesday 02 05 2012

Sessions 7am, 8am, 12pm,  6pm and 7:30pm

Deadlift
3 -2 -2

For max reps:

1 minute of Handstand Push-ups
2 minutes of Pistol Squats
3 minutes of Double unders
2 minutes of Squats
1 minute of Push-ups

AMRAP 8 min

Man-Makers: they are   Pushup, 1-Arm Row (right arm), Pushup 1-Arm Row (left arm), Squat, Power Clean, Push-Press, Lunge each leg.

Post Load and Reps Rounds to comments

By |May 1st, 2012|WOD| Comments