Archive for June, 2013

Saturday 29th June – WOD results

June 29, 2013

A) Deadlift 5-5-5-5-5 B) “Unbroken” AMRAP 7 minutes: 8 Overhead Barbell Lunges (40/30kg) 8 Shoulder to Overhead (40/30kg) No pausing during Lunges or Presses. Rest in rack only between. May ground between sets. Compare: 31/01/13, 26/05/12, 04/08/11

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Friday 28th June – WOD results

June 29, 2013

A) L-Sit Max Hold / Front Lever Practice B) AMRAP 9 min: 7 Ring Rows 12 (alt.) Step Ups (30/20kg)

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Thursday 27th June – WOD results

June 27, 2013

A) Shoulder Press 3-3-3-3-3  “Boxers Delight” 3 rounds of 3 minutes for Reps: 10 Burpees 20 Sit Ups 30 Double Unders 1 minute rest between rounds Compare: 05/02/13

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Wednesday 26th June – WOD results

June 26, 2013

A) Pull Up 3-3-3-3-3 B) “The Chief” 5 cycles of 3 mins for total rounds & reps: 3 Power Cleans (60/40kg) 6 Push-ups 9 Squats Rest 1 minute between cycles

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Tuesday 25th June – WOD results

June 25, 2013

A) Back Squat 5-5-5-5-5 B) 5 rounds for time: Run 200m 20 (alt.) Single Arm Swings (32/24kg)

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Monday 24th June – WOD results

June 24, 2013

“Hope” Three rounds for reps: 1 minute Burpees 1 minute Power Snatch (35/25kg) 1 minute Box Jump (24″) 1 minute Thruster (35/25kg) 1 minute Chest to Bar Pull-ups 1 minute rest between rounds Compare: 12/01/13, 02/08/12

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Saturday 22nd June – WOD results

June 22, 2013

A) Power Clean 5-5-5-5-5 B) AMRAP 6 min: 9 Front Squat (60/40kg) 9 Toes to Bar

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Friday 21st June – WOD results

June 21, 2013

A) Handstand Walking Practise B) 3 rounds for time: Run 400m 12 Handstand Wall Walks

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Thursday 20th June – WOD results

June 20, 2013

A) 7min for 3RM Overhead Squat (from the ground) B) “2013 Games Regional Event 3” 30 Burpee Muscle-Ups for time (Scaling: 30 Burpee C2B Pull Ups or do Burpees/C2B in any order)

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Wednesday 19th June – WOD results

June 19, 2013

A) Max Kg Farmers Carry (30ft) B) Max Kg Sled Dog (30ft in under 10secs) C) 1RM Fat Bar Deadlift D) 1RM Turkish Get Up (each arm)

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