Tuesday 21 05 2013

Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans 102kg / 61kg
100 foot Sprint

Post results to comments, Log results online (Beyond the Whiteboard)

By |May 21st, 2013|WOD| Comments

Monday 20 05 2013

21-15-9 reps for time of:
Deadlift 142 / 92kg
Box jump 30″ / 24″

Post results to comments, Log results online (Beyond the Whiteboard)

By |May 20th, 2013|WOD| Comments

Sunday 19 05 2013

Rest day!

By |May 19th, 2013|WOD| Comments

Saturday 18 05 2013

Seven rounds of:
3 Rope climb
10 Wallball shots 20 pound ball
15 Kettlebell swings 24kg/16kg
20 Double-unders

By |May 18th, 2013|WOD| Comments

Friday 17 05 2013

“Jackie”

1000 meter row
50 Thrusters 20kg
30 pull-ups

By |May 17th, 2013|WOD| Comments

Thursday 16 05 2013

4 rounds for time:

15 Lunges with bar in front rack 40kg(30kg)
10 Push ups

By |May 16th, 2013|WOD| Comments

Wednesday 15 05 2013

Weight Lifting Skills 630pm

Back Squat 5-5-5-5
Push Press 5-5-5-5
Push Jerk 5-5-5-5

By |May 15th, 2013|WOD| Comments

Tuesday 14 05 2013

For time:
100 Wall Balls, 20lbs (14lbs)
100 Chest-to-bar Pull-ups
100 Pistols (Alternating Legs)
100 One Arm Dumbbell Snatch (Alternating), 20kg (15kg)

25 min time cap 

By |May 14th, 2013|WOD| Comments

Monday 13 05 2013

Deadlift 5-5-5

21-15-9 reps for time:
Box Jump 24″/ 20″
Burpees 
Squat Clean & jerk 42kg(30kg)

By |May 13th, 2013|WOD| Comments

Sunday 12 05 2013

Rest day!

By |May 11th, 2013|WOD| Comments