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Friday 3rd July – WOD results

Published on July 7, 2015 By aclark

A) Deadlift: 5 x 5 reps @ 2111 Tempo B) “Nice” AMRAP 10 min: 15 Push Press (40/30kg) 15 Russian Swings (32/24kg) Compare: 24/11/14, 10/03/14, 27/8/12, 25/2/12

Tuesday 28th April – WOD results

Published on April 29, 2015 By aclark

A) On the minute for 6 minutes: 5-10 Toes to Bar Compare to: 07/04/15 B) “The Mighty Mile” 4 Rounds for time: 20 Russian Swings (24/16kg) 20 KB Goblet Squats (24/16kg) Run 400m (with KB) Compare to: 07/10/13, 23/03/13, 17/08/12

Thursday 19th February – WOD results

Published on February 20, 2015 By aclark

A) Back Squat 3-3-3-3-3 B) 21-18-15-12-9-6-3 reps for time: Push Jerk (50/35kg) Russian Swings (32/24kg)

Saturday 24th January – WOD results

Published on January 27, 2015 By aclark

A) TGU 3-3-3-3-3 B) Farmers Carry: 4x 200m (w.2 min. rests) Increase weight per walk, if possible C) 6 rounds for Reps: 30 sec Double Unders Rest 30 sec 30 Sec Russian Swings (32/24kg) Rest 30 sec Score: Total Reps

Saturday 17th January – WOD results

Published on January 19, 2015 By aclark

A) Bent Row 8-8-8-8-8 B) 6 minute running clock, complete: 400 Meter Run 50 Russian Swings (32/24kg) Burpees in remaining time -Rest 5 Mins- Repeat Score: Total Burpees  

Monday 24th November – WOD results

Published on November 27, 2014 By aclark

A) Pull Ups – 5-5-5-5-5 B) “Nice” AMRAP 10 min: 15 Push Press (40/30kg) 15 Russian Swings (32/24kg) Compare: 10/03/14, 27/8/12, 25/2/12  

Monday 10th November – WOD results

Published on November 10, 2014 By aclark

A) Pull Ups – 5-5-5-5-5/Partner Assisted 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 / 10 x skips Diamonds = Russian Swings (32/24kg) Face cards = 12 reps Aces = 15 reps, Jokers […]

Wednesday 25th June – WOD results

Published on July 2, 2014 By aclark

A) Hang Squat Snatch 3-3-3-3-3 B) 3 Rounds for time: 30 (alt.) Walking Lunges 20 Sit ups 200 meter run

Friday 20th June – WOD results

Published on July 2, 2014 By aclark

A) Bulletproof Shoulders B) Teams of 2 (or 1): 3 rounds of Run 400m each (alternating) Partner does AMRAP: 10 Burpees & 20 Russian Swings (32/24kg) whilst the other runs. Score = Total Time – Reps (1 sec per rep) Individual – 3 rounds for time: Run 400m, 20 Burpees and 40 Swings

Tuesday 20th May – WOD results

Published on June 10, 2014 By aclark

A) Bulletproof Shoulders B) Russian Swings 10-10-10-10-10-10-10 C) Ring Dips 3-3-3-3-3 D) Tabata Sit Ups