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Tuesday 21st July – WOD results

Published on July 29, 2015 By aclark

A) 15 minutes Handstand Walking Practice B) “Kettlebell Hell” 15-12-9 reps, for time: KB Snatch (24/16kg) Left, then Right KB Clean Left, then Right KB SA Russian Swing Left, then Right Compare: 06/01/15, 08/08/13, 27/01/14, 10/07/14 C) Level Test: Max Burpees in 1 minute

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”)

Tuesday 14th July – WOD results

Published on July 21, 2015 By aclark

A) Back Squat: 5 x 5 reps @ 31X1 tempo B) AMRAP 15 minutes: 5 Burpees 10 Front Squats (30/20kg) 15 Sit Ups

Tuesday 7th July – WOD results

Published on July 8, 2015 By aclark

Tuesday 7th July A) 15 minutes Handstand Walking Practice B) “Aphrodite” 50-40-30-20-10 reps for time (30 min. Cap): Burpees Squats Sit Ups Scaling options for Burpees: Intermediate: 35-30-25-20-10 Beginners: 25-20-15-10-5  

Wednesday 17th June – WOD results

Published on June 23, 2015 By aclark

A) 15 minutes Handstand Walking Practice B) “The Ghost” 7 Rounds for reps: 1 Minute Calorie Row 1 Minute Burpees 1 Minute Double Unders 1 minute rest between rounds Try for as many reps as possible of EACH exercise, not just total score. Compare: 05/09/14

Thursday 30th April – WOD results

Published on May 1, 2015 By aclark

A) Back Squat 3-3-3-3-3 B) For time: 20 Burpees 20 Power Snatches (42.5/30kg) 20 Strict Pull Ups 20 Power Snatches (42.5/30kg) 20 Burpees

Thursday 23rd April – WOD results

Published on April 27, 2015 By aclark

A) 10 minutes Pistol Squat Practise B)“Lacee Kovacs Ladder” AMRAP 10 min: 1 C&J (60/40kg), 1 Burpee Pull Up, 10 DU 2 C&J (60/40kg), 2 Burpee Pull Ups, 20 DU 3 C&J (60/40kg), 3 Burpee Pull Ups, 30 DU etc….. Pull Ups – Men: C2B, Women: Regular Compare: 21/06/14, 18/12/13, 20/03/13,  

Thursday 16th April – WOD results

Published on April 21, 2015 By aclark

A) Pull Up 5-5-5-5-5 B) “Cheetah” AMRAP 20 min: Run 200m 9 Pull Ups 7 Burpees Compare to: 02/06/14, 23/11/13, 26/06/12,

Friday 10th April – WOD results

Published on April 14, 2015 By aclark

A) Pull Up 3-3-3-3-3 B) 3 x 3 minute AMRAPs (w. 2 minute rests): 5 Burpees 10 American Swings (24/16kg) 15 Sit Ups Score = Record reps each round and then a total at the end (start a fresh round of Burpees after rest)

Monday 30th March – WOD results

Published on April 2, 2015 By aclark

A) Handstand Walking Practice B) “Brunels Bridge” For time: 30 Burpees 30 Toes To Bars 30 Sumo Deadlift High Pulls (40/30kg) 1 mile Run 30 Sumo Deadlift High Pulls (40/30kg) 30 Toes to Bars 30 Burpees Compare: 07/12/13, 04/04/13, 01/9/12,