Thursday 20 06 2013

For time:

10 Rope Climbs
20 Back Squats, 100/60 kg
30 Handstand Push-ups
Row 40 calories

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By |June 19th, 2013|WOD| Comments

Wednesday 19 06 2013

Over Head Squat
3-3-3

Weighted Pullup
2-2-2

Deadlift
3-3-3

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By |June 19th, 2013|WOD| Comments

Tuesday 18 06 2013

2 rounds
Every Min On The Min for 5 min at each Set

Set 1
20 double unders
5 Burpees

Set 2
8 DB Thrusters
5 slam balls

Set 3
10 wall balls
10 KettleBell swings

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By |June 18th, 2013|WOD| Comments

Monday 17 06 2013

5 -5 -5 Clean & Jerk

AMRAP in 15 mins of:
10 Clean & Jerks, 60/40 kg
10 Chest-to-bar Pull-ups
8 Clean & Jerks
8 Chest-to-bar Pull-ups
6 Clean & Jerks
6 Chest-to-bar Pull-ups
4 Clean & Jerks
4 Chest-to-bar Pull-ups
2 Power Cleans
2 Chest-to-bar Pull-ups

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By |June 17th, 2013|WOD| Comments

Sunday 16 06 2013

Rest Day!

By |June 16th, 2013|WOD| Comments

Saturday 15 06 2013

“Hope”
3 rounds, 1 minute per station of:
Burpees
Power Snatch, 35kg(25kg)
Box Jumps, 24″
Thruster, 35kg(25kg)
Pullups (Chest to bar)
Rest 1 minute

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By |June 15th, 2013|WOD| Comments

Friday 14 06 2013

For time:
30 Ring Dips
20 Handstand Push-ups
20 Knees To Elbows
30 Overhead Lunges, 20/15 kg
50 Wall Balls, 20/14 lbs
20 Knees To Elbows
30 Overhead Lunges, 20/15 kg
20 Handstand Push-ups
20 Knees To Elbows
30 Ring Dips

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By |June 14th, 2013|WOD| Comments

Thursday 13 06 2013

The Bear Complex

Five rounds, each for time of, Seven sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

The bar cannot be released during the rep cycle, Rest as needed between rounds and increase weight each round.

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By |June 12th, 2013|WOD| Comments

Wednesday 12 06 2013

Weightlifting skills for beginner’s to advanced 6:30pm

Tabata Something Else
Tabata Pull-up
Tabata Push-up
Tabata Sit-up (abmat)
Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

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By |June 12th, 2013|WOD| Comments

Tuesday 11 06 2013

“Lumberjack 20”

For time:
20 Deadlifts, 125/90 kg
Run, 400 m
20 Kettlebell Swings, 32/24 kg
Run, 400 m
20 Overhead Squats, 52.5/35 kg
Run, 400 m
20 Burpees
Run, 400 m
20 Chest-to-bar Pull-ups
Run, 400 m
20 Box Jump (24 In.)s
Run, 400 m
20 Dumbbell Squat Cleans, 20/15 kg
Run, 400 m

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By |June 11th, 2013|WOD| Comments