Wednesday 10th September – WOD results

A) Turkish Get Up 3RM each arm
B) 3 Rounds for time:
20 Toes to Bar
20 American Swings (32/24kg)
20 Wall Balls (9/6kg)

Tuesday 9th September – WOD results

9sept 9sept2A) 12 Minutes to Build to a 1RM Thruster
Then 8 Minute OMEM 5 Thrusters at 70%
B) 3 Rounds for Distance:
2 Minutes Run, 1 minute rest,
2 Minutes Row, 1 minute rest
SCORE: Total meters for each part
9sept3 9sept4

Monday 8th September – WOD results

8sept 8sept2A) Skin the Cat / Back Lever Practise
B) 4 Rounds for time:
18 (alt.) Forward Lunges (50/35kg)
18 Box Jumps (24”)
8sept3

Saturday 6th September – WOD results

5 Rounds for time:
5 Overhead Squats (60/40kg)
12 Toes to Bar
12 (Alt.) KB Squat Cleans (24/16kg)
20 Double Unders

Friday 5th September – WOD results

5septA) 3 rounds:
40s Front Leaning Rest (Rings), 20s rest
40s Prone Pull Throughs (16/12KB), 20s rest
B) “The Ghost”
7 Rounds for reps:
1 Minute Calorie Row
1 Minute Burpees
1 Minute Double Unders
1 minute rest between rounds
Try for as many reps as possible of EACH
exercise, not just total score.

Thursday 4th September – WOD results

4sept 4sept2A) Headstand/Planche Hold Practice
B) Back Squat 5×5 (Straight)
C) 1Mile Run for time
4sept3

Wednesday 3rd September – WOD results

3sept 3sept2A) Barbell Twist 10-10-10-10-10
B) “Jackie“
For time:
1000m Row
50 Thrusters (20/15kg)
30 Pull-Ups
Compare: 24/03/14, 01/08/13, 01/04/13

Tuesday 2nd September – WOD results

2sept 2sept2A) Deadift 5-5-5-5-5
B) 3 Rounds for time:
20 American Swings (24/16 kg)
5/5 Single Arm KB Push Press (24/16 kg)
400 Meter Run
2sept3 2sept4

Monday 1st September – WOD results

1sept 1sept2A) Back Squat 5×5 (Straight)
B) “Grizzly”
8 rounds for time:
1 Bear Complex (60/40kg)
2 Burpee Bar Hops
3 Strict Pull Ups
Compare: 11/02/14, 11/04/13
1sept3

Saturday 30th August – WOD results

30augA) Back Squat 3-3-3-3-3
B) For time:
12-10 -8 – 6 – 4- 2 Pull Ups
48-40-32-24-16-8 Double Unders