A) Handstand or HSPU Technique practice. HSPU 4 sets 5 reps, 2 min rest B) 7 Min to get longest set of unbroken DU’s C) 21-15-9 KB Swings Push Ups Squats
WOD 19/6/13
BASE: A) Deadlift 3 Sets, 5 Reps, 2 min rest B) TABATA – Side Planks C) 8 MIN AMRAP 10 Walking Lunges 8 Box Jumps 6 Pull Ups CLIMB: A) 7 MIN EMOTM 3 T2B 3 Burpees B) TNG Power Snatch, 5 Sets, 3 Reps, 90 Sec Rest C) 8 MIN AMRAP 10 Deadlifts 8… [Read More]
WOD 18/6/13
A) Front Squat 3 sets 3 reps 2 sets 2 reps 2 mins rest B) Pull up or inverted row … 4 sets 6 to 10 reps 2 mins rest C) Tabata Sit up Burpee KB Swing 14/16
WOD 17/6/13
A) 10 MIN AMRAP 10 Burpee Box Jumps 5 Wall Climbs 10 Wall Balls Rest 5 Mins B) 10 MIN AMRAP 10 Toes to Bar 40 Bouble Unders 10 Push Ups
WOD 14/6/13
BASE: A) 30 Burpees B) Press 4 Sets, 5 Reps, 90 Sec Rest C) 7 MIN AMRAP 10 KB Swings 10 Walking Lunges CLIMB: A) Snatch Balance 4 Sets, 3 Reps, 2 Min Rest B) HSPU 4 Sets, 5 Reps, 90 Sec Rest C) 7 MIN AMRAP 10 Thrusters 40 DU’s
WOD 13/6/13
A) Front Squats 5-4-3-2-1 (90 sec rest) B) 1 Min AMRAP Burpees (30 sec rest) 1 Min AMRAP Squats (30 sec rest) repeat C) 5 Rounds: 10 Box Jumps 10 Sit Ups 10 Wal Balls
WOD 11/6/13
A) Deadlifts 5-5-3-3-2 2 min rest B) AMRAP Strict Pull Ups 3 rounds 2 min rest C) 3 Rounds: 10 KB SDHP 20 KB Swings 40 Double Unders
Last Weeks PB’s
Had some awesome PB’s this week. Congrats guys keep up the good work!
WOD 8/6/13
“Nancy” 5 Rounds: 400 Run 15 Overhead Squats
WOD 7/6/13
BASE: A) Power Clean Technique Technique B) Wall Climbs 3-6 Reps 3 sets 2 min rest C) 8 MIN AMRAP 10 Goblet Squats 20 Sit Ups CLIMB: A) Front Squats B) Push Jerk 3 reps 3 sets 90 sec rest C) 8 MIN AMRAP 12 Pull UPs 6 Pistols 3 HSPU
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