A) Double Under Practice 8 Mins B) Team WOD 4 Rounds For Time: 30 KB Swings 15 Box Jumps 15 Wall Balls 15 Burpees 15 Sit Ups There will be a maximum oof 5 in each group! You will star 1 at a time and you cant start or move forward to the next exercse… [Read More]
WOD 21/5/13
BASE A) Handstand Practice B) 5 MIN EMOTM 10 KB Swings 5 Squat Jumps C) 12 MIN AMRAP 12 Push Ups 10 Deadlifts 8 Over Bar Burpees CLIMB A) HSPU 3-3-3-3 – 90 sec rest between rounds B) 5 MIN AMRAP 7 HR Push Ups 3 Squat Jumps C) 12 MIN AMRAP 5 Med Ball Clean… [Read More]
WOD 20/5/13
A) 1 MIN AMRAP 30 sec Rest – 3 Rounds B) Push Press 5 Reps 3 Sets – 2 min rest between rds C) 3 Rounds For Tine: 3 Wall Climbs 12 Walking Lunges 21 KB Swings
WOD 18/5/13
For Time: Run 1200m 10 Toes To Bar 15 Front Squats 25 Push Ups 40 KB Swings 25 Push Ups 15 Front Squats 10 Toes To Bar Run 1200m
WOD 17/5/13
A) 5 MIN EMOTM 7 Squats 7 Push Ups B) ANNIE: 50-40-30-20-10 Double Unders Sit Ups C) Tabata Box Jump Step Downs
WOD 15/5/13
BASE: A) AMRAP Strict Pull Ups B) 8 MIN EMOTM 5 HEavy KB Swings. C) 5 Rounds: 10 Burpees 20 Push Ups CLIMB: A) AMRAP Toes To Bar Unbroken B) 8 MIN EMOTM 4 Fast Deadlifts C) 5 Rounds: 5 Power Cleans 10 KB Swings 15 Sit Ups
WOD 13/5/13
A) Strict Press 3 sets 5 reps – 2 min rest between sets B) Front Squats 3 sets 5 reps – 2 min rest between rounds C) 10 Min AMRAP 10/7 HR Push Ups 10 Goblet Squats 10 Box Jumps
WOD 11/5/13
For time Run 200m 20 wall balls 9/6 10 pull ups Rest 2 mins Run 400m 10 Burpee box jumps 24/20 5 Push press 50/35 Rest 1 Min Run 400m 10 Burpee box jumps 24/20 5 Push press 50/35 Rest 2 mins Run 200m 20 Wall balls 9/6 10 pull ups
WOD 10/5/13
A) Muscle Up, Handstand, HSPU Technique B) 10 Min EMOTM 7 Burpees C) 7 Rounds: 14 Squats 7 KB SDHP 14 Sit Ups 7 KB Swings
WOD 9/5/13
A) 1 MIN AMRAP Double Unders 30 sec rest 3 rounds B) Partner WOD Pet Rock / Bumper Plate 20 MIN AMRAP 20 Walking Lunges 20 Push Ups 20 KB Swings 20 Box Jumps One partner hold you “rock” 20/15kg while other partner does exercise, then change over. If the plate touches the gound its… [Read More]
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