Wednesday 22nd April – WOD results

A) 20 minutes Rope Climbing Practise
B) On the minute for 12 minutes:
5 Overhead Squats (42.5/30kg)
5 Burpee Bar Hops
Note: If you don’t complete the Burpees within the minute, carry on into the next minute and finish them. Then start next round in the following minute. Score = Rounds completed

22a 22a2

Tuesday 21st April – WOD results

A) Back Squat 5-5-5-5-5
B) “Nicole”
AMRAP in 20 minutes:
Run 400m
Max Rep Consecutive Pull-ups
(Record total Pull-ups)
Compare to: 13/11/14, 04/12/13, 29/05/13,

21a 21a2 21a3

Monday 20th April – WOD results

A) HSPU (strict) 1-1-1-1-1-1 (Deficit?)
B) “Piston”
5 Rounds, for time:
10 Deadlifts (100/70kg)
10 Box Jumps (24”)
Compare: 26/06/14, 01/11/13, 28/05/13,

20a 20a2 20a3 20a4

Saturday 18th April – WOD results

A) 15 minutes Rope Climbing Practise
Then split class into 3 groups.
10 minutes of each:
B) 60ft (unbroken) Duck Walk
C) 30ft Sled Rope Pull in under ???? sec
D) Tyre Flips

18a 18a2 18a3

Friday 17th April – WOD results

A) Front Squat 1-1-1-1-1
B) “Elizabeth”
For time:
21-15-9 reps
Squat Clean (60/42.5kg)
Ring Dips
Compare: 15/09/14, 09/04/14, 30/08/13,
17a 17a2 17a3

Thursday 16th April – WOD results

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,

16a 16a2 16a3

Wednesday 15th April – WOD results

A) 3 x Max Front Leaning Rest on Rings
(w. 2 min rests)
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
1 minute rest between rounds
Compare: 15/10/14, 13/05/14, 27/04/13,

15a 15a1 15a2 15a3

Tuesday 14th April – WOD results

A) Deadlift 5-5-5-5-5
B) AMRAP 8 min:
12 (alt.) Front Rack Lunges (50/35kg)
8 Toes to Bar

14a 14a2 14a3

 

Monday 13th April – WOD results

A) Back Squat 3-3-3-3-3
B) 3 rounds for time (30 min time cap):
75 Squats
50 Box Jumps (20/16”)
25 GTOH (40/30kg)

13a 13a2 13a3 13a4

 

Saturday 11th April – WOD results

A) Shoulder Press 5-5-5-5-5
B) “Layer Cake”
50-40-30-20-10:
Row (Calories)
Double Unders
Compare: 27/09/14, 15/03/14, 17/01/13

11a

 

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