Archive for June, 2015

Thursday 11th June – WOD results

June 12, 2015

A) Sled Drag – 30ft in 10sec for max weight B) Teams of 2-3. One working. AMRAP 12 min: 50 Air Squats 50 (alt.) Renegade Rows (2 x 20/15kg)

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Wednesday 10th June – WOD results

June 12, 2015

A) Power Snatch: 5 x 5 reps (no press out allowed) B) AMRAP 7 minutes: 35 Double Unders 15 American Swing (24/16kg)

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Tuesday 9th June – WOD results

June 12, 2015

A) Shoulder Press: 6 x 3 reps @ 2011 tempo B) AMRAP 15 minutes: 9 Thrusters (35/25kg) 7 Ring Rows Run 200m

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Monday 8th June – WOD results

June 9, 2015

A) Pull Ups: Build to a 1RM @ 20X1 tempo B) “Burpees are my friend” 10-9-8-7-6-5-4-3-2-1 reps: Power Clean (60/40kg) Burpees Compare: 03/12/14, 04/02/14, 25/05/13,  

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Saturday 6th June – WOD results

June 9, 2015

A) Bwd Lunge: 5 x 10 reps (alt.) B) On the minute for 6 minutes: 5-10 Toes to Bar Compare to: 28/05/15, 13/05/15, 28/04/15, C) 3 rounds for time: Row 250m 9 HSPU 20 Air Squats

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Friday 5th June – WOD results

June 9, 2015

A) Skin the Cat / Back Lever Practise B) 5 rounds for time: Run 400m 20 American Swings (32/24kg)

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Thursday 4th June – WOD results

June 9, 2015

A) Ring Dips: 6 x 3 reps @ 2111 Tempo B) 4 rounds for time: 15 Front Squats (50/35kg) 15 Pull Ups

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Wednesday 3rd June – WOD results

June 4, 2015

A) 15 min to establish a Max Height Box Jump B) “DT” Five rounds for time of: 12 Deadlifts (70/50kg) 9 Hang Power Cleans (70/50kg) 6 Push Jerks (70/50kg) Compare: 12/01/15, 26/07/14, 15/05/13, 05/01/13

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Tuesday 2nd June – WOD results

June 3, 2015

A) Pull Ups: 6 x 3 reps @ 20X1 tempo B) 21-18-15-12-9-6-3 reps for time: Unbroken Wall Balls (9/6kg) Note: If you break during any set, you must start that set again. No pausing allowed during sets, keep moving. Regaining balance will not count as a break, but you must go again asap. C) Run […]

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Monday 1st June – WOD results

June 3, 2015

A) Back Squat: 5 x 5 reps @ 21X1 tempo B) “Deck of Cards” Teams of 2/3 – All do every rep. 20 minutes: As Many Cards as Possible Clubs = Burpees Hearts = Sit Ups Spades = Double Unders / 5 x skips Diamonds = Russian Swings (32/24kg) Face cards = 12 reps Aces […]

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