Monday 29th July 2012

WOD

Weighted push up 5-5-5-5-5

Max rep pull ups x 5 sets

Max rep KB swings in 2 minutes (Choose load)

Saturday 28th July 2012

WOD

For time

50 hang power snatch (40kg/30kg)

200 double unders

50 back squats (40kg/30kg)

25 hang power snatch

200 double unders

25 back squats

Friday 27th July 2012

WOD

'Helen'

3 rounds for time

Run 400m

21 KB swings (24/16kg)

12 pull ups

FINISHER

100 Push press for time (40/30kg)

Every time the bar goes below your shoulders, do 15 box jumps)

Thursday 26th July 2012

WOD 

'DT'

5 rounds for time

12 deadlifts (70kg)

9 hang power clean (70kg)

6 push jerk (70kg)

Finisher

5 rounds for time:

10 Dumbbell man-makers (Choose load)

Run 150m

Wednesday 25th July 2012

WOD

4 x max rep pull ups

AMRAP 20 minutes:

25 Abmat sit ups

25 KB swings (24/16kg)

25 box jumps

Tuesday 24th July 2012

WOD

A.

Push Press 5-5-5-5-5

B.

For time:

40 pull ups

Run 800m

40 Wall ball (20/12lb)

Run 800m

40 box jumps

Run 800m

Monday 23rd July 2012

WOD

A.

Back squat 5-5-5-5-5

B.

2 rounds for time:

25 Kettlebell swings (24/16kg)

15 DB thrusters (17.5/10kg)

C.

For time:

15 Toes to bar

20 weighted sit ups

30 hand release push ups

Saturday 21st July 2012

WOD

5 rounds for time

20 DB push press (Choose your load)

Run 400m

Finisher

50 burpees for time

Friday 20th July 2012

WOD

For time

4 rounds: 10 pull ups - 15 hand release push ups

Run 800m

3 rounds: 10 pull ups - 15 hand release push ups

Run 800m

2 rounds: 10 pull ups - 15 hand release push ups

Run 800m

Thursday 19th July 2012

WOD

3 position clean x 7 sets

(High hang - hang - floor) - Technique before load!!!!!

Finisher

100 burpees for time

Wednesday 18th July 2012

WOD

Front squat

10 - 10 - 10

AMRAP 15 minutes:

8 toes to bar

10 jumping air squats

Run 150m

Tuesday 17th July 2012

WOD

Double Under practice

Weighted ring dip

5-5-5-5-5

7 rounds for time:

8 burpees

10 DB push press (15/10kg)

12 overhead sit ups (10/5kg)

Monday 17th July 2012

WOD

Deadlift 

5-5-5-5

AMRAP 12 minutes

35 Double Unders (Or 100 single skips)

15 KB swings (24/16kg)

15 hand release push ups

Saturday 14th July 2012

WOD

'Fran'

21-15-9 reps for time

Thrusters (40kg)

Pull ups

Friday 13th July 2012

WOD

'Black Friday'

For time:

30 power cleans (70kg)

Run 1600m

40 box facing burpee box jumps (Jump over box each rep)

Thursday 12th July 2012

WOD

A.

5 sets:

20m band sprint

100 sprint (To front gate)

(I go - You go format)

B.

5 rounds, total reps each round:

20 seconds DB deadlift

20 seconds DB hang squat clean

20 seconds DB push press

20 seconds DB hang power snatch

(Rest 1 minute, 20 seconds between rounds)

Wednesday 11th July 2012

WOD

L Hang practice

Strict press 5-5-5-5-5

2 rounds for time:

50 KB swings

25 overhead sit ups (10/5kg)

50 m lunge walk

Tuesday 10th July 2012

WOD

For time:

20 pull ups

30 thrusters (40kg)

Run 800m

40 burpees

30 thrusters

20 pull ups

Monday 9th July 2012

WOD

5 rounds for time:

7 power cleans (70kg)

10 toes to bar

Run 150m

Finisher
50 hand release push ups
25 pull ups

Saturday 7th July 2012

WOD

'Angie'

100 pull ups

100 push ups

100 sit ups

100 squats

Tuesday 3rd July 2012

WOD

For time:

30 toes to bar

30 burpee box jumps

30 dumbbell push press

Run 800m

30 overhead lunge walk steps (20/10kg)

100 double unders (or 300 singles)

30 pull ups

30 weighted push ups (20kg)

30 kettlebell swings (24kg)

 

Monday 2nd July 2012

WOD

A.

3 power cleans per minute x 12 minutes (record loads)

B.

AMRAP 10 minutes

9 deadlifts (70kg)

12 push ups (Hand release)

15 air squats

C.

2 rounds for time

25 overhead sit ups (10kg)

25 abmat sit ups

Saturday 30th June 2012

WOD
'Kelly'

5 rounds for time:

Run 400m

30 box jumps (24 inch)

30 wall ball shots (20lb ball, 10 foot target)