Monday 20 01 2014

Overhead Squat 3 -3 -3 -3 -3

“Nancy”
5 rounds for time of:
Run, 400 meter
15 Overhead Squats, 42/30 kg

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By |January 19th, 2014|WOD| Comments

Sunday 19 01 2014

Rest day!

By |January 19th, 2014|WOD| Comments

Saturday 18 01 2014

7am Park workout with breakfast BBQ! Meet at the gym. No need to worry about weather there is always scaling.

By |January 17th, 2014|WOD| Comments

Friday 17 01 2014

Hang Power Snatch 3 Rm

For time:
15 Power Snatches, 50/35 kg
30 Wall Balls, 20/14 lbs
10 Power Snatches, 50/35 kg
20 Wall Balls, 20/14 lbs
5 Power Snatches, 50/35 kg
10 Wall Balls, 20/14 lbs

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By |January 17th, 2014|WOD| Comments

Thursday 16 01 2014

Back Squat 5-5-5-5-5

2 rounds for time of:

21 Knees To Elbows
21 Kettlebell Swings
21 Push-ups
21 Double Unders
21 Box Jump, 24/20
21 Back Extensions
50 Walking Lunges

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By |January 16th, 2014|WOD| Comments

Wednesday 15 01 2014

Press 3- 3- 3

AMRAP 10 min
4 minutes Row (Cal)
3 minutes DB Ground to overhead, 20kg/15kg
2 minutes Muscle up
1 minute Burepee

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By |January 15th, 2014|WOD| Comments

Tuesday 14 01 2014

Make Sure you stay well hydrated Drink Lots of water today! The gym is cooler than outside all sessions are still on!

Deadlift 5 -5 -5 -5 -5
Bench Press 5- 5- 5 -5 -5

Complete as many rounds as possible in 8 mins of:
50 AbMat Sit-ups
50 Kettlebell Swings

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By |January 14th, 2014|WOD| Comments

Monday 13 01 2014

Thruster 5RM

“Fran”
21 – 15 – 9
Thrusters
Pull ups

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By |January 12th, 2014|WOD| Comments

Sunday 12 01 2014

Rest Day!

By |January 12th, 2014|WOD| Comments

Saturday 11 01 2014

Back Squat 5 -5 -5 -5 -5
Barbell Row 5 -5 -5 -5 -5

Complete as many rounds as possible in 6 mins of:
Sprint, 10 m
2 Burpees
Sprint, 20 m
4 Burpees
Sprint, 30 m
6 Burpees
Sprint, 30 m
6 Burpees
Sprint, 20 m
4 Burpees
Sprint, 10 m
2 Burpees

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By |January 10th, 2014|WOD| Comments