Thursday 20th November – WOD results

20nov20nov3
A) Pull Ups – 5-5-5-5-5
B) AMRAP 18 minute:
15 Box jumps (24/20”)
12 Shoulder-to-overhead (50/35kg)
9 Toes-to-bar
20nov220nov4

 

 

Wednesday 19th November – WOD results

19novA) Back Squat 5-5-5-5-5
B) AMRAP 10 minute:
5 Deadlifts (80/55kg)
10 Burpee bar hops
15 Double Unders

Tuesday 18th November – WOD results

18nov 18nov2 18nov3Team “Eva”
Team of 2 (or 3) – One working
5 rounds for time:
Run 800metres
30 American Swings (32/24kg)
30 Pull-ups

Monday 17th November – WOD results

17nov 17nov2A) Split Jerk 1-1-1-1-1
B) In teams of 2 (or 3)
7 mins for Max Man Makers as a team
(20/15kg)
Man Maker: Start standing with Dumbbells.
Burpee with DB, into Cluster

Saturday 15th November – WOD results


15nov2 15nov3 15nov4A) 4 Min: Run 600m, then Max Push Ups
- Rest 4 min –
B) 4 minute AMRAP:
10 Box Jumps (24/20”), 10 Pull Ups
- Rest 4 min –
C) 4 minute AMRAP:
5 Burpees, 5 Thrusters (42.5/30kg)
- Rest 4 min –
D) 4 minute AMRAP:
30 Double Unders, 10 Toes to bar
15nov

 

Friday 14th November – WOD results

14nov 14nov2 14nov3A) 15 Minutes to establish a 1RM Bear
Complex
B) Then 20 Bear Complex for time @ 70%
1RM
C) Tabata Russian Swings (32/24kg)

Thursday 13th November – WOD results

13nov 13nov2A) Handstand Walking Practice
B) “Nicole”
AMRAP in 20mins:
Run 400m
Max Rep Consecutive Pull-ups
(Record total Pull-ups)
Compare to: 04/12/13, 29/05/13, 09/10/12

Wednesday 12th November – WOD results

12nov 12nov2 12nov3A) Sled Drag – 30ft in 10sec for max weight
B) 3 Rounds for time:
60 Double Unders
30 Wall Balls (9/6kg)
15 Deadlifts (80/55kg)

Tuesday 11th November – WOD

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11nov 11nov2A) Shoulder Press 3-3-3-3-3
B) 30-20-10 reps for Time:
Overhead Squats (42.5/30kg)
Toes to bar

Monday 10th November – WOD results

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10dec 10nov 10nov3A) Pull Ups – 5-5-5-5-5/Partner Assisted
B) “Deck of Cards”
Teams of 2/3 – All do every rep.
20 minutes: As Many Cards as Possible
Clubs = Burpees
Hearts = Sit Ups
Spades = Double Unders / 10 x skips
Diamonds = Russian Swings (32/24kg)
Face cards = 12 reps
Aces = 15 reps, Jokers = Run 200m
Compare: 02/07/2014, 03/03/2014, 07/08/13