Friday 31 05 2013

“Kelly”

5 rounds for time:-

400m run
30 Box Jump, 24”
30 Wall ball, 10kg (6kg)

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By |May 31st, 2013|WOD| Comments

Thursday 30 05 2013

AMRAP 15 minutes:
150m Farmers carry, 24kg/16kg
Pushups
Box Jumps, 24“
Row (Cal)
Stone Cleans

For total reps

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By |May 30th, 2013|WOD| Comments

Wednesday 29 05 2013

Row 500m
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
Run 400m
Record time at end of pull ups and at end of run

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Adam R First Muscle up last night

By |May 29th, 2013|WOD| Comments

Tuesday 28 05 2013

“The Seven”

7 rounds for time of:
7 Handstand Push Ups
7 Thrusters, 61/43 kg
7 Knees To Elbows
7 Deadlifts, 111/79 kg
7 Burpees
7 Kettlebell Swings, 32/24 kg
7 Pull-ups

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Stu’s First Muscle up Congratulations

By |May 28th, 2013|WOD| Comments

Monday 26 05 2013

AMRAP 10 minutes:
4 minutes Row (Cal)
3 minutes DB Ground to overhead 40kg /30kg
2 minutes Muscle up
1 minute Burepee

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By |May 27th, 2013|WOD| Comments

Sunday 26 05 2013

Rest day!

By |May 26th, 2013|WOD| Comments

Saturday 25 05 2013

Open gym 2pm to 3:30pm Today

For time:
30 GHD Sit-ups
30 Deadlifts, 142 kg
30 Double Unders
30 Overhead Squats, 43 kg
30 Pull-ups

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By |May 25th, 2013|WOD| Comments

Friday 24 05 2013

For time:
10 Overhead Squats, 70/45 kg
10 Box Jump Overs, 24/20 in
10 Thrusters, 61/43 kg
10 Power Cleans, 92/60 kg
10 Toes-to-bar
10 Burpee Muscle Ups
10 Toes-to-bar
10 Power Cleans, 92/43 kg
10 Thrusters, 61/43 kg
10 Box Jump Overs, 24/20 in
10 Overhead Squats, 70/45 kg

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By |May 24th, 2013|WOD| Comments

Thursday 23 05 2013

For Time:

10 Handstand Push-ups
20  Wall Balls
30 Toes-to-Bars
40 Power Cleans 60/30kg
50 Burpees
60 Sumo Deadlift High-pulls 35kg /25kg

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By |May 23rd, 2013|WOD| Comments

Wednesday 22 05 2013

Overhead squat complex
7 Minute ladder of:
3 Overhead squats

Time cap: 7 minutes

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By |May 22nd, 2013|WOD| Comments