Tag Archive

Wednesday 8th July – WOD results

Published on July 9, 2015 By aclark

A) Pull Up: Build to a 1RM @ 20X1 B) Power Clean – Build to a 1RM (with good technique) Rest exactly 2 minutes, then: C) AMRAP 8 minutes: Power Cleans @ 90%

Tuesday 30th June – WOD results

Published on July 1, 2015 By aclark

A) Ring Rows: 5 x 8-10 reps @ 2111 tempo 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 Compare: 07/11/14, 24/07/14, 03/01/14, 26/06/13  

Saturday 20th June – WOD results

Published on June 24, 2015 By aclark

A) On the minute for 10 minutes: 3 Power Cleans B) 15-12-9-6-3 reps for time: Power Snatch (50/35kg) Toes to Bar

Monday 8th June – WOD results

Published on June 9, 2015 By aclark

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,  

Saturday 9th May – WOD results

Published on May 13, 2015 By aclark

A) Push Jerk: 5 x 5 reps B) 5 rounds for time: 8 Power Cleans (70/50kg) 10 Toes to Bar

Wednesday 8th April – WOD results

Published on April 14, 2015 By aclark

A) Superset: Bench Press 3-3-3-3-3 Power Clean 3-3-3-3-3 B) 6 minute Ladder: 2 Front Squats (60/40kg) 2 Burpee Bar Hops Add 2 Reps each round

Wednesday 25th March – WOD results

Published on April 2, 2015 By aclark

A) Push Jerk 1-1-1-1-1-1-1 B) 15 minutes to build to a 1RM Power Clean C) On the minute for 8 minutes: 5 T&G Power Cleans @ 70-75% 1RM

Monday 2nd March – WOD results

Published on March 5, 2015 By aclark

A) Power Clean 5-5-5-5-5 B) “Fran” For time: 21-15-9 reps Thruster (42.5/30kg) Pull-ups Compare to: 30/06/14, 22/01/14 27/08/13,

Tuesday 24th February – WOD results

Published on February 26, 2015 By aclark

A) On the minute for 12 minutes: Odds -30sec (5-12reps) Box Jumps (24/20”) Evens – 5-12 Toes to Bar (record reps) B) 3 x AMRAP 3 min (w. 2min rests): 6 Power Cleans (60/40kg) 6 Front Squats (60/40kg) 30 Double Unders Continue where you finished before rest. Score: Total rounds and reps

Monday 2nd February – WOD results

Published on February 3, 2015 By aclark

A) Front Squat 5-5-5-5-5 B) For total reps: 1 minute of Power Cleans (60/40kg) 1 minute of Push Jerks (60/40kg) 2 minutes of Power Cleans (60/40kg) 2 minutes of Push Jerks (60/40kg) 3 minutes of Power Cleans (60/40kg) 3 minutes of Push Jerks (60/40kg)