Monday 31 03 2014

“Workout 14.5″

21-18-15-12-9-6-3 reps for time of:

Thrusters, 43kg (30kg)
Bar-facing Burpees

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By |March 30th, 2014|WOD| Comments

Sunday 30 03 2014

Rest Day!

By |March 29th, 2014|WOD| Comments

Saturday 29 03 2014

3 Rounds for a time Of:

400m Run
6 KB Snatch R Arm 24/26kg
6 KB Snatch L Arm 24/26kg
12 Push Up
24 Double Unders

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By |March 29th, 2014|WOD| Comments

Friday 28 03 2014

5 rounds each for time:
20 Burpees
100m Sprint
12 banded good mornings
6 Handstand Pushups

Rest as required between rounds.

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By |March 28th, 2014|WOD| Comments

Thursday 27 03 2014

“Fight Gone Bad”
3 rounds, 1 min per station, of:
Wall Ball, 20lb/14 lb
Sumo Deadlift High Pull, 35kg/25kg
Box Jump, 20 in
Push Press, 35kg/25kg
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

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By |March 27th, 2014|WOD| Comments

Wednesday 26 03 2014

AMRAP in 4min:
10 Sit-ups
10 Squats
rest 5min

AMRAP in 4min:
5 Burpees
10 Russian KB Swings 24/16kg
rest 5min

AMRAP in 4min:
10 Thrusters 20/15kg
5 Pullups
rest 8min

AMRAP in 4min:
5 Clean and Jerks 40/30kg
15 Double Unders

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By |March 25th, 2014|WOD| Comments

Tuesday 25 03 2014

Front Squat 3- 3- 3 -3

AMRAP 15 mins of:
5 Deadlifts
13 Push-ups
9 Box Jumps

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By |March 25th, 2014|WOD| Comments

Monday 23 03 2014

“Open Workout 14.4″

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target (14 lb. to 9-foot target)
30 cleans, 61kg (43kg)
20 muscle-ups

By |March 23rd, 2014|WOD| Comments

Sunday 23 03 2014

Rest day!

By |March 23rd, 2014|WOD| Comments

Saturday 22 03 2014

Partner WOD – for a time
800m Run
70 Alternating Dumbbell Snatch 20/15kg
60 Wall Ball Squat Pass 20/14lbs
50 Knees to Elbow
40 Ball Slam 30/20
30 Partner Deadlift
20 Burpees Over Partner
10 Ring Dips

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By |March 22nd, 2014|WOD| Comments