WOD Sat 26/4/2014
A: EMOTM 7 Mins
20 Double unders
5 Burpees
B: 10 rounds for time
15 wall balls 9/6
15 KB swings 24/16
WOD Sat 26/4/2014
A: EMOTM 7 Mins
20 Double unders
5 Burpees
B: 10 rounds for time
15 wall balls 9/6
15 KB swings 24/16
WOD Thu 24/4/2014
A: Over head squat 4 sets 5 reps 2 mins rest
B: Strict pull ups 3 to 8 reps 4 sets 90 secs rest. Add weight if you can get 8 easy
C: 4 rounds for time
8 shoulder to over head 50/35
10 toes to bar
12 Box jumps 24/20
WOD Wed 23/4/2014
A: AMRAP14 Mins
20 Push ups
15 Pull ups
10 Deadlifts 70/50
B: Tabata
Sit ups
Squats
Score is total reps
WOD Tue 22/04/2014
Base A: Deadlift 4 sets 4 reps 90 secs rest
B: EMOTM 16 Mins
odd 5 burpee box jumps
Even 10 Goblet squats
C: For time
30-20-10
Wall Balls 9/6
Kettlebell swings 24/16
Sit ups
Climb A: Push jerk 4 reps 4 sets 2 mins rest
B: EMOTM 16 Mins
Odd 6 power cleans 55 to 65% 1RM
Even 7 Toes to bar
C: For time
50-40-30-20-10
Double unders
25-20-15-10-5
Box jumps 24/20
5-4-3-2-1
HSPU’s
WOD Thu 17/4/2014
A: EMOTM 10 mins
5 Deadlift fast at 50 to 60% 1RM
B: AMRAP strict pull up
3 rounds rest 2 mins
C: 21-15-9 reps for time
Wall balls 9/6
Kettlebells 24/16
Burpees
WOD Wed 16/4/2014
Fight Gone Bad
3 rounds of
1 Min Wall balls 9/6 1 Min SDHP 35/20
1 Min Box jumps 20″ box
1 Min Push press 35/20
1 Min Row for calories
1 Min rest
Score is total reps.
WOD Tue 15/04/2014
Base and Climb A: TGU 3 per arm 4 sets 2 mins rest
Base B: HSPU 3 to 5 reps 4 sets 2 mins rest or HS and HSPU progressions
Base C: 7 Min AMRAP
20 sit ups
10 Wall balls 9/6
Climb B: Ring dips 3 to 8 reps 4 sets 2 mins rest
Climb C: 7 Min AMRAP
10 Pull up
10 Shoulder to overhead 50/35
Base A: HSPU progressions or HSPU 3 to 5 reps 4 sets 2 mins rest
B: Deadlift 4 reps 4 sets 2 mins rest
C: For Time
25-20-15-10-5 reps
Sit ups
5-10-15-20-25 reps
KB swings 24/16
Climb A: Full cleans 3 reps 4 sets 2 mins rest
B: TGU 3 reps each side 4 sets 2 mins rest
C: For Time
50-40-30-20-10 reps
Double unders
25-20-15-10-5 reps
Sit ups
5-4-3-2-1 reps
Wall climbs
A: Press 5 reps 4 sets 2 mins rest
B: Push Jerk 3 reps 4 sets 2 mins rest
C: 3 rounds for time
18 Push ups
15 KB swing 24/16
12 Box Jumps 24/20