Wednesday, June 19, 2013
Wednesday 19th June 2013
WOD
A/ Back squat 7 x 3 - last 2 rounds de-load to ~70%
B/ 5 Rounds for time
9 Hang power snatch 50/35kg
9 Thrusters 50/35kg
Tuesday, June 18, 2013
Tuesday 18th June 2013
WOD
A/ Weighted pull ups 4 x 3
Weighted ring dips 4 x 3
B/ 3 rounds for time:
25 KBS 24/16kg
20 C2D push ups
15 Pull ups
C/ 100 abmat situps
Monday, June 17, 2013
Monday 17th June 2013
WOD
A/ Snatch 5 x 3
B/ EMOM for 20mins
Even mins - 3 squat cleans
Odd mins - 30s of ME DU's
Saturday, June 15, 2013
Saturday 15th June 2013
WOD
"Suffer"
In a team of team of two, for time:
100 Ring dips
30 Strict pull ups
70 Kipping pull ups
60 Thrusters 40/20kg
40 Thrusters 60/42.5kg
Run round the block
50 "GRRT" toes to bar special (don't ask!!)
100 Overhead lunge walk 20/10kg
Friday, June 14, 2013
Friday 14th June 2013
WOD
A/ Split jerk 5 x 2
B/ 3 rounds for time:
400m Run
10 x DB split jerk 20/12.5kg
C/ Tabata row for meters
Thursday, June 13, 2013
Thursday 14th June 2013
WOD
A/ Overhead squat 5 x 5 (same weight throughout)
B/ For time:
1000m Row
Annie
50 40 30 20 10 reps of
Double Unders
Abmat sit ups
25 '2-for-1' wall balls
Wednesday 12th June 2013
WOD
For time (15min time cap):
5 4 3 2 1 reps of
Deadlift 140/90kg
Muscle ups
5 4 3 2 1 reps of
Front squat 100/60kg
HSPU
5 4 3 2 1 reps of
Snatch 60/40kg
Lateral burpees
Tuesday 11th June 2013
WOD
A/ Muscle up skill work
B/ CrossFit Games 12.3 WOD, 18min AMRAP of:
15 Box jumps 24/20"
12 Push press 52.5/35kg
9 Toes to bar
Wednesday, June 12, 2013
Monday 10th June 2013
WOD
'Bear Complex', 7 rounds for maximum weight of
1 x Power Clean
1 x Front Squat
1 x Push-Press
1 x Back Squat
1 x Push-Press
Without putting the bar down during
Saturday 8th June 2013
WOD
'Filthy 50s' for time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Friday 7th June 2013
WOD
A/ EMOM for 10mins
1 x Snatch
1 x Hang snatch
1 x High hang snatch
1 x Snatch balance
B/ 10min AMRAP
3 x Deadlifts 140/90kg
4 x Push press 70/45kg
5 x Burpees
A/ EMOM for 10mins
1 x Snatch
1 x Hang snatch
1 x High hang snatch
1 x Snatch balance
B/ 10min AMRAP
3 x Deadlifts 140/90kg
4 x Push press 70/45kg
5 x Burpees
Thursday, June 6, 2013
Thursday 6th June 2013
WOD
A/ 5 rounds of 30s on, 30s off HSPU
B/ For time:
500m Row buy in
20 - 30 - 10
Pull ups
Box jumps
100 Double unders buy out
C/ Weight vest run round the block
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