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Tuesday 23rd December – WOD results

Published on January 14, 2015 By aclark

“12 Days of Christmas” Performed as per the song 1 Thruster (60/40kg) 2 Power Cleans (60/40kg) 3 Deadlifts (60/40kg) 4 Toes 2 Bar 5 Burpees (singing aloud) 6 Lateral Bar Hops 7 American Swings (32/24kg) 8 Pull Ups 9 Jump Squats 10 Sit Ups 11 Press Ups 12 Power Lunges Compare: 23/12/13, 24/12/12

Friday 22nd August – WOD results

Published on August 22, 2014 By aclark

A) Bent over Row 3-3-3-3-3 B) “Burpees are my friend” 10-9-8-7-6-5-4-3-2-1 reps: Power Clean (60/40kg) Burpees Compare: 04/02/14 25/05/13, 05/11/12,

Saturday 9th August – WOD results

Published on August 13, 2014 By aclark

A) Handstand Walking Practice B) 4 Rounds for time: Run 400 Meters 20 Power Cleans (60/40kg)

Tuesday 24th June – WOD results

Published on July 2, 2014 By aclark

A) Back Squat 5-5-5-5-5 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: 03/01/14, 26/06/13, 10/01/13,

Wednesday 4th June – WOD results

Published on June 10, 2014 By aclark

A) Front Rack Lunges 10-10-10-10-10 B) “Death by Power Cleans” Min 1: 1 Power Clean (60/40kg) Min 2: 2 Power Cleans Min 3: 3 Power Cleans Continue until you can’t complete reps in a minute SCORE: Total rounds and reps

Friday 16th May – WOD results

Published on May 20, 2014 By aclark

A) OTM for 10 min: 5 Power Cleans B) 2 Rounds for time: Run 400m 40 Thrusters (35/25kg)

Monday 7th April – WOD results

Published on April 8, 2014 By aclark

“Visalia” For time (15 min Cap): 20 Power Cleans (60/40kg) 20 Deadlifts (60/40kg) 20 Wall Balls (9/6kg to 10ft) 20 T2B 200 Double Unders EMOM 2 Thrusters (60/40kg)

Saturday 22nd February – WOD results

Published on March 11, 2014 By aclark

A) Pull Ups 5-5-5-5-5 B) 4 x 4 minute AMRAPs (1 min rest between): 10 Power Cleans (45/30kg) 10 Wall Balls (9/6kg)

Friday 3rd January – WOD results

Published on January 7, 2014 By aclark

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 Compare: 26/06/13, 10/01/13, 20/07/12

Thursday 21st November – WOD results

Published on November 26, 2013 By aclark

A) Back Squat 5-5-5-5-5 B)  4 Rounds for time: 10 Power Clean (60/40kg) 10 Box Jumps (24”) 10 Ring Dips