A) Snatch Technique OR Snatch 4 sets 3 Reps 2-3 min rest B) Teams “Karen” Each person much complete 150 wall balls. For time in pairs. One works while the other rests.
WOD 5/6/13
BASE A) Handstand Technique B) Thrusters 3 sets 5 reps 2 min rest C) For Time: 10-9-8-7-6-5-4-3-2-1 KB SDHP 1-2-3-4-5-6-7-8-9-10 T2B/K2E/KUPS/LT2B CLIMB A) Hang Power Cleans 3 Sets 5 reps 2 min rest B) 7 MIn to get max double unders C) 10-9-8-7-6-5-4-3-2-1 Deadlifts 1-2-3-4-5-6-7-8-9-10 Over Bar Burpees
WOD 4/6/13
A) Push Press 5-8 reps, 4 sets, 90 sec rest B) 21-18-15-12-9 KB Swings Push Ups DU’s C) Death By Squat: – Every 30 seconds squat increases by 1 – 1 st 30 seconds is 5 squats, 2nd 6…
WOD 03/06/13
A) Strict Pull Ups 4 sets, 5 reps – 2-3 mins rest (should be tough, use weight if needed) B) Snatch Grip Deadlifts 4 sets 6 to 8 reps – rest 90 sec between rounds C) 9 Min AMRAP 9 Toes 2 Bar 9 Box Jumps 9 Burpees
WOD 30/5/13
A) Deadlifts: 4 Sets, 5 Reps – 90 sec rest between rounds B) 12 Min AMRAP 10 Burpees 20 KB Swings 30 Squats C) Tabata Sit Ups – score is lowest round
WOD 29/5/13
BASE: A) Clean Technique B) 1 Min AMRAP K2E 30 sec rest 1 Min AMRAP Burpees 30 sec rest C) 3 Rounds: 30 Box Jumps 30 Push Ups CLIMB: A) EMOTM 7 MINS – 3 Cleans B) 1 MIN Burpees 1 MIN T2B 1 MIN Double Unders 30 sec rest & repeat C) 3… [Read More]
WOD 28/5/13
A) Front Squat 4 sets, 5-8 reps – rest 90 sec between sets B) Dips (ring or box) 4 sets 3-5 reps – rest 2 min between sets C) EMOTM 16 MIN Odd Min 15 Sit Ups Even Min 15 KB Swings
WOD 27/5/13
A) Press 5 reps, 4 sets – rest 2 mins between rounds B) Heavy KB Swings 5 reps 4 sets – rest 90 sec C) 3 Rounds: 1 Min of each: Wall Balls Double Unders Pull Ups Push Ups rest 1 min
WOD 25/5/13
A) 3 Rounds: 400m Run – rest 90 sec B) 5 Rounds: 9 T2B 9 Thrusters
WOD 24/5/13
A) Deadlifts 4 sets, 3 rep – rest 90 sec between rounds B) EMOTM 3 Push Ups 1 Box Jumps (increase by 1 every min) Keep adding a Box Jump until you can’t make it with in the minute
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