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Thursday 16th July – WOD results

Published on July 21, 2015 By aclark

A) Shoulder Press: 5 x 5 reps @ 20X1 tempo B) For time: 25 Ring Dips 30 Toes to Bar 35 Burpees 40 Box Jump Overs (24/20”)

Thursday 9th July – WOD results

Published on July 21, 2015 By aclark

A) Barbell Twist: 5 x 10 (alt.) reps B) 6 x 2 minutes (w. 1 minute rest): Run 200m Max Toes to Bar in remaining time

Friday 26th June – WOD results

Published on July 1, 2015 By aclark

A) Back Squat: 5 x 5 reps @ 20X1 tempo B) On the minute for 6 minutes: 5-10 Toes to Bar Compare to: 06/06/15, 28/05/15, 13/05/15, C) 10-8-6-4-2 reps for time: Push Jerk (70/50kg) Box Jump (30/24”)

Saturday 6th June – WOD results

Published on June 9, 2015 By aclark

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

Wednesday 13th May – WOD results

Published on May 19, 2015 By aclark

A) Power Snatch: Build to a 1RM B) On the minute for 6 minutes: 5-10 Toes to Bar Compare to: 28/04/15, 07/04/15 C) “Cannon Ball” For time: 21-18-15-12-9-6-3 Unbroken American Swings (32/24kg) Compare: 19/09/14, 23/07/13, 01/06/12

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

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

Tuesday 14th April – WOD results

Published on April 14, 2015 By aclark

A) Deadlift 5-5-5-5-5 B) AMRAP 8 min: 12 (alt.) Front Rack Lunges (50/35kg) 8 Toes to Bar  

Tuesday 7th April – WOD results

Published on April 14, 2015 By aclark

A) On the minute for 6 minutes: 5-10 Toes to Bar B) “Vamos” AMRAP 20 mins: 16 (alt.) Forward Lunges (42.5kg/30kg) 8 Push Presses (42.5kg/30kg) 8 Ring Rows Compare: 21/07/14, 04/05/13, 01/12/12,

Saturday 4th April – WOD results

Published on April 14, 2015 By aclark

A) Hang Clean 3-3-3-3-3 B) For time: 30-20-10 Box Jumps (24/20”) 15-12-9 Toes to Bar