Tuesday 30th June – WOD results

A) Ring Rows: 5 x 8-10 reps @ 2111 tempo
B) “The Chief”
5 cycles of 3 mins for total rounds & reps:
3 Power Cleans (60/40kg)
6 Push-ups
9 Squats
Rest 1 minute between cycles
Compare: 07/11/14, 24/07/14, 03/01/14, 26/06/13

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Monday 29th June – WOD results

10 x 140m Run (Park)
Active rest – walk back between each.
Score: fastest and slowest time
Compare: 07/05/14

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Saturday 27th June – WOD results

A) 30ft Overhead Walking Lunge:
10 minutes to establish Max Kg
B) 2km Row for time
C) 1 mile Run for time

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Friday 26th June – WOD results

A) Back Squat: 5 x 5 reps @ 20X1 tempo
B) On the minute for 6 minutes:
5-10 Toes to Bar
Compare to: 06/06/15, 28/05/15, 13/05/15,
C) 10-8-6-4-2 reps for time:
Push Jerk (70/50kg)
Box Jump (30/24”)

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Thursday 25th June – WOD results

A) Pull Ups: 6 x 3 reps @ 20X1 Tempo
B) “Karen“
For time:
150 Wall Balls (9/6kg)
Compare to: 05/01/15, 12/08/14, 21/04/13,

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Wednesday 24th June – WOD results

A) 15 min. Skin the Cat / Back Lever Practise
B) 5 rounds for time:
15 Hang Power Cleans (50/35kg)
15 Deficit Press Ups (Hands on 10kg plates)
Run 200m

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Tuesday 23rd June – WOD results

A) Overhead Squat: Build to a 1RM @ 21X1
B) AMRAP 15 minutes:
10 Pull Ups
20 (alt.) KB Snatches (16/12kg)
30 Air Squats

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Monday 22nd June – WOD results

A) Bench Press: 6 x 3 reps @ 30X1 Tempo
B) “Jack in a box”
3 Rounds, for time:
30 Box Jumps (24/20”)
30 Sit Ups
Compare: 23/10/14, 08/10/12, 07/05/12

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Saturday 20th June – WOD results

A) On the minute for 10 minutes:
3 Power Cleans
B) 15-12-9-6-3 reps for time:
Power Snatch (50/35kg)
Toes to Bar

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Friday 19th June – WOD results

B) L-Sit 3 x Max Holds
Then Front Lever Progressions
B) “Unbroken”
AMRAP 7 minutes:
8 Overhead Barbell Lunges (40/30kg)
8 Shoulder to Overhead (40/30kg)
No pausing during Lunges or Presses. Rest in rack only between. May ground between sets. Compare: 09/10/14, 07/02/14, 29/06/13, 31/01/13

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