Saturday 31 05 2014

For time:
50 Deadlift, 50kg(35kg)
50 Walking Lunges
40 Back Squats, 50kg(35kg)
40 Toes to bar
30 Power Cleans, 50kg(35kg)
30 Burpee Box Jumps, 24″
20 Thrusters, 50kg(35kg)
20 Triple unders

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By |May 31st, 2014|WOD| Comments

Friday 30 05 2014

AMRAP 20 min of:
30 meters Farmers walk
Slam Ball
Dumbell Thrusters
Sled push

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By |May 30th, 2014|WOD| Comments

Thursday 30 05 2014

Front Squat 5-5-5-5

4 Rounds for a time:
Run 200m
15 Wall Balls 20/14lb
30 Kettle bell swings 24/16kg
7 Hand stand push ups

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By |May 29th, 2014|WOD| Comments

Wednesday 28 05 2014

Snatch 1-1-1-1-1-1

6 Rounds:
6 Burpees
5 Muscle Ups
10 Box Jumps 24/20″

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By |May 28th, 2014|WOD| Comments

Tuesday 27 05 2014

Turkish Getups 3-3-3-3

3 rounds for a time:
400m Run
5 Pullups
10 Pushups
15 Over head Squats 20kg /15kg

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By |May 27th, 2014|WOD| Comments

Monday 26 05 2014

Deadlift 3-3-3-3-3

3 rounds for max reps:
45 seconds Deadlift
15 seconds rest
45 seconds Hang power clean
15 seconds rest
45 seconds Push Jerk
15 seconds rest

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By |May 26th, 2014|WOD| Comments

Saturday 24 05 2014

“Collin”
6 Rounds for time:
400m Sandbag Carry
12 Push Press, 50kg
12 Box Jumps, 24″
12 Sumo-Deadlift High-Pull, 43kg

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By |May 23rd, 2014|WOD| Comments

Friday 23 05 2014

Power Clean 3-3-3-3
Back Squat 3-3-3-3

4 Rounds:
15 Thrusters 40/30kg
15 Chest to bar Pullups

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By |May 23rd, 2014|WOD| Comments

Thursday 22 05 2014

Snatch 3-3-3-3

AMRAP 10min
5 Pistols per leg
10 Toes to bar
10 KettleBell Swings, 24kg/16kg

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By |May 22nd, 2014|WOD| Comments

Wednesday 21 05 2014

Push Press 5-5-5-5
Good Mornings 4-4-4

“Base Line” fitness test get in to log your latest result.
For a time:
Row 500
40 Squat
30 Sit Ups
20 Push ups
10 Pull ups

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Congratulations Dee on your 30″ Box jump. Such a great achievement! Dee has come such a long way from being scared to box jump to […]

By |May 21st, 2014|WOD| Comments