BASE A) Power Cleans 4 Reps, 4 Sets, 90 sec rest B) HR Push Ups 10-20 reps, 3 sets, 2 min rest C) 5 Rounds: 10 Burpees 10 KB Swings CLIMB: A) AMRAP T2B 3 sets, 2 min rest B) Clean & Jerk, 4 reps, 5 sets, 2 min rest C) 5 Rounds: 15… [Read More]
The Week’s PR’s
WOD 2/9/13
A) Deadlifts 3 reps, 4 sets, 2 min rest B) Strict Press 5 reps, 4 sets, 2 min rest C) 9 Min AMRAP 5 Push Ups 10 Toes to Bar 15 Wall Balls
WOD 31/8/13
5 Rounds: Run 200m 10 Box Jumps 20 Sit Ups 30 Double Unders
WOD 30/8/13
BASE A) Overhead Squats 3 reps, 4 sets, 2 min rest B) AMRAP Push Ups 3 rounds, 3 min rest C) 8 MIN AMRAP 6 Box Jumps 8 KB Swings 12 Squats CLIMB A) AMRAP Plate Push Ups 3 rounds, 2 min rest B) 1 Full Clean 3 Front Squats 4 sets, 2 min… [Read More]
WOD 28/8/13
A) 6 MIN AMRAP 6 Box Jumps 6 Pull Ups B) 6 MIN AMRAP 6 Thrusters 6 Push Ups C) 6 MIN AMRAP 6 Wall Balls 6 KB Swings
WOD 27/8/13
BASE A) Snatch Tech OR TNG Power Snatch 5 reps, 4 sets, 2 min rest B) Push Jerk Tech OR 5 reps, 4 sets, 2 min rest C) 3 Rounds: 20 KB Swings 30 Sit Ups 40 Double Unders CLIMB A) Snatch Pull 3 reps, 4 sets, 2 min rest B) Snatch Balance 3… [Read More]
WOD 26/8/13
A) Back Squats 5 Reps, 4 Sets 2 Min rest B) Handstand Push Ups 5 to 8 reps 4 sets 2 min rest C) 7 MIN AMRAP 10 Walking Lunges 10 Wall Balls 10 HR Push Ups
Last Weeks PR’s
WOD 24/8/13
A) For Time: Run 800m 4 Rounds 9 Thrusters 12 Pull Ups Run 800m B) TABATA KB Swings score is lowest rounds
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