A) 5 MINS EMOTM 5 Front Squats (60% 1RM) B) 3 MIN AMRAP 5 Wall Balls 5 Box Jumps C) 7 MIN AMRAP 10 Push Ups 10 Pull Ups
WOD 23/4/13
A) HSPU’s 5-5-5-5-5 (rest 2 mins between sets) OR Handstand Practice B) 1 Min AMRAP Hollow Rocks Rest 30 Sec 1 Min AMRAP Double Unders Rest 30 sec and repeat C) 5 Rounds 20 Walking Lunges 15 KB Swings 10 Box Jumps
WOD 22/4/13
BASE A) 30 Burpees B) EMOTM 7 Mins 15 Push Ups C) 10 MIN AMRAP 15 Wall Balls 15 Sit Ups CLIMB A) 30 Toes To Bar B) EMOTM 7 Mins 3 Power Cleans 70% 1RM C) 10 MIN AMRAP 30 Double Unders 15 Kettle Bell Swings
WOD 20/4/13
A) 3 Rounds Run 400m 90 sec rest between rounds B) 21-15-9 Push Ups Sit Ups Squats Kettle Bell Swings
WOD 18/4/13
A) Deadlift 5 to 8 reps 5 sets (rest 2 mins between sets) B) 50 Box Jumps 50 Push Ups 50 Kettle Bells Swings 50 Sit Ups 50 KB Goblet Squats
WOD 17/4/13
Base: 250m Row 15 Burpees 25 Kettle Bell Swings 15 Burpees 250m Row Climb: FRAN 21-15-9 Thrusters Pull Ups
WOD 16/4/13
A) Push Press 5-5-5-5-5 2 Min rest between sets, max effort by 5th set. B) For Time: 10-9-8-7-6-5-4-3-2-1 Burpees 1-2-3-4-5-6-7-8-9-10 Wall Balls C) Tabata Double Unders (score is total reps)
WOD 14/4/13
A) 10 Mins EMOM 5 Pull Ups B) 12 Min AMRAP 20 Squats 10 KB Swings 5 Wall Climbs
WOD 13/4/13
For Time: Run 800m 20 Push Ups 20 KB Swings 20 Box Jumps Run 400m 15 Push Ups 15 KB Swings 15 Box Jumps Run 200m 10 Push Ups 10 KB Swings 10 Box Jumps Run 100m
WOD 12/4/13
A) 4 Rounds 10 KB Swings 5 Burpees rest 60 sec B) 7 Min AMRAP 3 Thrusters 3 Push Ups 6 Thrusters 6 Push Ups Continue on with this sequence of adding on 3 reps each round until the 7 mins is up. C) Tabata Sit Ups (total score is lowest reps)
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