Thursday 10 04 2014

“Fran”
21-15-9 reps for time:-
Thruster 42.5kg (30kg)
Pullups

OR

“Heavy Fran”
15-12-9 reps for time:-
Thrusters 60kg
Weighted Pullups 20kg

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

By |April 9th, 2014|WOD| Comments

Wednesday 09 04 2014

3 rounds for time of:
40 Double Unders
30 Kettlebell Swings, 32/24 kg
20 Box Jumps, 24/20 in
10 Handstand Push-ups

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

By |April 9th, 2014|WOD| Comments

Tuesday 08 04 2014

Power Clean 1 -1 -1 -1 -1

Power Elizabeth
21-15-9 reps, for time of:
Power Clean, 60/40kg
Ring Dip

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

By |April 8th, 2014|WOD| Comments

Monday 07 04 2014

Front Squat 5-5-5-5

AMRAP in 15 mins of:

Sandbag Run, 400 m
20 Wall Balls, 20/14 lbs
25 AbMat Sit-ups

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

By |April 7th, 2014|WOD| Comments

Sunday 06 04 2014

Rest day!

Remember your clock went back an hour!

By |April 6th, 2014|WOD| Comments

Saturday 05 04 2014

Each team must accumulate:
200 double unders
75 Kettlebell swings 32/24kg
50 sumo Deadlift high pulls 40/30kg
50 burpees

One partner can be accumulating reps.
The other partner must run 200m, then they trade spots and the other partner picks up where the first partner left off.
This will continue until the team has accumulated all of their reps for each exercise.
Post […]

By |April 4th, 2014|WOD| Comments

Friday 05 04 2014

Deadlift 5-5-5

Chelsea
Every 1 min for 30 mins do:
5 Pull-ups
10 Push-ups
15 Air Squats

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

By |April 3rd, 2014|WOD| Comments

Thursday 03 04 2014

Press 5-5-5

Complete as many rounds as possible in 20 mins of:
10 Push Press, 50/35 kg
Run, 100 m
10 Box Jumps, 24/20 in

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

By |April 3rd, 2014|WOD| Comments

Wednesday 02 04 2014

Back Squat 5- 5- 5

Complete as many rounds as possible in 15 mins of:
12 Cleans, 60/40 kg
8 Sit Up With Med Ball
4 Ring Dips

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

By |April 1st, 2014|WOD| Comments

Tuesday 01 04 2014

Weighted pull ups 3 -3 -3

5 rounds for time of:
20 Kettlebell Swings, 24/16 kg
20 Toes-to-bars
20 Double Unders

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

By |April 1st, 2014|WOD| Comments