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Saturday 25th July – WOD results

Published on July 29, 2015 By aclark

“Filthy Fifty” For time: 50 Box Jumps (24”) 50 Jumping Pull Ups 50 American Swings (16kg) 50 (alt.) Walking Lunges 50 Knees to Elbows 50 Push Press (20/15kg) 50 Back Extensions 50 Wall Balls (9/6kg) 50 Burpees 50 Double Unders Compare: 31/01/15, 24/05/14, 02/02/13,

Monday 13th July – WOD results

Published on July 21, 2015 By aclark

A) Pull Ups: 5 x 5 reps @ 20X1 Tempo B) 15 minutes Handstand Walking Practice C) “Wally” For time: 60 Double Unders 50 Sit-ups 40 (alt.) Forward Lunges 30 Plate GTOH (20/10kg) 20 Burpee Plate Jumps Compare: 24/10/14, 19/06/14

Wednesday 1st July – WOD results

Published on July 7, 2015 By aclark

A) Back Squat: 6 x 3 reps @ 30X0 tempo B) 3 rounds for time: 16 (alt.) Front Rack Lunges (60/40kg) 50 Double Unders

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

Wednesday 10th June – WOD results

Published on June 12, 2015 By aclark

A) Power Snatch: 5 x 5 reps (no press out allowed) B) AMRAP 7 minutes: 35 Double Unders 15 American Swing (24/16kg)

Saturday 25th April – WOD results

Published on April 27, 2015 By aclark

A) Levels Test – 10 minutes to establish a Max Consecutive set of Double Unders B) Pull Up 1-1-1-1-1-1 C) 4 rounds for time: Calorie Row (Men 15 / Ladies 13 Cal) 15 Power Snatches (35/25kg)

Wednesday 1st April – WOD results

Published on April 2, 2015 By aclark

A) Pull Up 5-5-5-5-5 B) 5 rounds for time: 9 Power Snatches (50/35kg) 15 Wall Balls (9/6kg) 21 Double Unders  

Saturday 28th March – WOD results

Published on April 2, 2015 By aclark

A) Overhead Squat 5-5-5-5-5 B) “Annie” For time, 50-40-30-20-10 reps: Double Unders Sit-ups Compare to: 21/10/14, 11/04/14, 12/10/13,

Thursday 26th March – WOD results

Published on April 2, 2015 By aclark

Teams of 4 (or 3). One working. 2 rounds for time: Run 1600m Row 2km 200 Double Unders  

Tuesday 24th February – WOD results

Published on February 26, 2015 By aclark

A) On the minute for 12 minutes: Odds -30sec (5-12reps) Box Jumps (24/20”) Evens – 5-12 Toes to Bar (record reps) B) 3 x AMRAP 3 min (w. 2min rests): 6 Power Cleans (60/40kg) 6 Front Squats (60/40kg) 30 Double Unders Continue where you finished before rest. Score: Total rounds and reps