Thursday 23rd October – WOD results

23oct 23oct2 23oct3Superset
A1) Single Arm DB Press 4-4-4-4-4
A2) Ring Rows 8-8-8-8-8
B) “Jack in a box”
3 Rounds, for time:
30 Box Jumps (24”)
30 Sit Ups
Compare: 08/10/12, 07/05/12, 14/12/11

Wednesday 22nd October – WOD results

22octA) Deadlift 5-5-5-5-5
B) In teams of 2 (or 1) – Alternating each
movement:
10 Rounds for time:
10 Dumbell Clusters (20/15kg)
10 Burpees
200 Meter Run
If individual, do 5 rnds for time

Tuesday 21st October – WOD results

21nov 21nov2A) Overhead Squat 3-3-3-3-3
B) “Annie”
For time, 50-40-30-20-10 reps:
Double Unders
Sit-ups
Compare to: 11/04/14, 12/10/13, 21/05/13
21nov3 21nov4

Monday 20th October – WOD results

20nov 20nov2A) Front Rack Lunges 10-10-10-10-10
B) In teams of 2 (or 1)
3 rounds for time:
Run 200 meters each
Run 400 meters each
Run 600 Meters each

Saturday 18th October – WOD results

18novA) Shoulder Press 3-3-3-3-3
B) 5 Five Minute Ladder
2 Thrusters (42.5/30kg)
2 Pull Ups
Add 2 Reps per Round
- rest 7 mins-
For time:
20-15-10–5 Calorie Row
4-8-12-16 HR Press Ups

 

Friday 17th October – WOD results

17oct 17oct2 17oct3A) Front Squat 3-3-3-3-3
B) 3 Rounds for time:
7 Power Cleans (50/35kg)
14 (alt.) Front Rack Lunges (50/35kg)
21 Double Unders

Thursday 16th October – WOD results

16oct 16oct2A) Max Distance Broad Jump
B) AMRAP 15min:
6 Handstand Wall Walks
6 Turkish Get Ups (16/12kg)
– 3 each arm in any order
6 Toes to Bar

Wednesday 15th October – WOD results

15oct 15october2A) Levels Testing: American Swings (Re-Test
from 11/07/14)
B) “Fight Gone Bad”
3 rounds for Reps:
1 minute Wall-Ball (9/6kg) 10ft target
1 min. Sumo Deadlift High-Pull (35/25kg)
1 minute Box Jump (20″)
1 minute Push Press (35/25 kg)
1 minute Row: Calories
Compare: 13/05/14, 27/04/13, 16/11/12

Tuesday 14th October – WOD results

14oct3 140ct2A) Bent Over Row 5-5-5-5-5
B) Teams of 2 (or 3). One working
“Team Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
14oct

Monday 13th October – WOD results

A Back Squat 5×5 Straight
B) Teams of 2 (or 1?) – AMRAP 18 minutes:
Alternating rounds
5 Burpees
7 Box Jumps (24/20”)
9 Goblet Squats (32/24kg)