BASE A) Pull Ups (strict) 3-5 reps, 4 sets, 2 min rest B) Front Squats 4 sets, 5 reps, 2 min rest C) EMOTM 12 MINS 10 KB Swings (odd) 8 Burpees (even) CLIMB A) Cleans 4 Sets, 3 Reps, 2 Min Reps B) C2B Pull Ups 3-5 Reps, 4 Sets, 2 Min Rest… [Read More]
WOD 22/8/13
A) Push Press 5 Reps, 4 Sets (2 Min Rest) B) Overhead Squats 3 Reps, 4 Sets (2 Min Rest) C) 5 Rounds: 10 Deadlifts 20 HR Push Ups
WOD 20/8/13
BASE: A) Power Clean (3 reps, 4 sets 2 min rest) B) Work on KU/K2E/T2B Or 2 min AMRAP Toes 2 Bar – rest 2 mins and RPT C) 6 MIN AMRAP 6 Wall Balls 6 Burpees CLIMB: A) Strict Pull Up (weighted) 3-5 reps 4 sets 2 min rest B) TNG Power Snatch… [Read More]
WOD 19/8/13
A) Deadlifts: 5 reps, 4 sets, 2 min rest B) AMRAP Unbroken Wall Balls (rest 3 mins & repeat) C) 3 Rounds 15 Knees to Elbows 20 KB Swings 25 Air Squats
WOD Thu 28/6/2013
A: Strict press 3 reps 5 sets 2 mins rest B: 10 Min AMRAP 10 Deadlift 60/40 10 Box Jump 24/20 C: Tabata Sit ups Lowest round is your score. Make sure you bring your books and score higher than last time
WOD 26/6/13
3 Rounds for total reps: 1 Min KB Swings 1 Min Front Squats 1 Min Burpee Box Jumps 1 Min Push Press 1 Min Double Unders 1 Min Rest
WOD 25/6/13
A) Full Clean followed by 3 Front Squats, 4 sets, 90 sec rest. B) 10 Min EMOTM 5 HR Burpees C) 30-20-10 Wall Balls Push Ups Double Unders
WOD 24/6/13
A) Back Squat 5 Sets 7-10 reps 2 min rest B) 7 min EMOTM 3 Push Press C) 8 min AMrap 18 KB Swings 16 KB Goblet Walking Lunges
WOD 22/6/13
For Time: Run 800m 21 Box Jumps 12 Pull Ups Run 800m 12 Deadlifts 21 Burpees Run 800m
WOD 21/6/13
BASE A) 10 mins EMOTM 10 Sit Ups 5 Squats B) 15 min AMRAP 10 Burpees 10 KB Swings CLIMB A) 10 mins EMOTM 1 Power Clean 5 Push Ups B) 15 min AMRAP 10 Wall Balls 10 Sit ups
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