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Tuesday 28th July – WOD results

Published on July 29, 2015 By aclark

A) Power Snatch: 5 x 5 reps (no press out allowed) B) “Fran” For time: 21-15-9 reps Thruster (42.5/30kg) Pull-ups Compare to: 02/03/15, 30/06/14, 22/01/14

Monday 20th July – WOD results

Published on July 21, 2015 By aclark

Superset: A1) Back Squat: 5 x 3 reps @ 31X1 tempo A2) Pull Ups: 5 x 3 reps @ 20X1 Tempo B) AMRAP 14 minutes: 35 Thrusters (20/15kg) 150 Skips

Wednesday 15th July – WOD results

Published on July 21, 2015 By aclark

A) Deadlift: 6 x 3 reps @ 3011 Tempo B) “Helen“ 3 rounds for time: 400m Run 21 American Swings (24/16kg) 12 Pull-ups Compare: 03/02/15, 21/08/14, 17/02/14,

Thursday 2nd July – WOD results

Published on July 7, 2015 By aclark

A) 15 minutes Handstand Walking Practice B) 12 minute Ladder: 3 Pull Ups 3 Hang Cleans (50/35kg) Add 3 reps each round Coaches note: Substitute Jumping Pull Ups. If athletes struggle with the technique on Hang Clean, break into Hang Power Clean and Front Squat C) Levels Test – Max Air Squats in 2 minutes

Thursday 25th June – WOD results

Published on July 1, 2015 By aclark

A) Pull Ups: 6 x 3 reps @ 20X1 Tempo B) “Karen“ For time: 150 Wall Balls (9/6kg) Compare to: 05/01/15, 12/08/14, 21/04/13,

Tuesday 23rd June – WOD results

Published on June 24, 2015 By aclark

A) Overhead Squat: Build to a 1RM @ 21X1 B) AMRAP 15 minutes: 10 Pull Ups 20 (alt.) KB Snatches (16/12kg) 30 Air Squats

Thursday 18th June – WOD results

Published on June 24, 2015 By aclark

A) Deadlift: 6 x 3 reps @ 2111 Tempo B) 3 rounds for time: 400m Run 22 (alt.) KB Cleans (32/24kg) 11 Pull Ups

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,  

Thursday 4th June – WOD results

Published on June 9, 2015 By aclark

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

Tuesday 2nd June – WOD results

Published on June 3, 2015 By aclark

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 […]