Friday 19th December – WOD results

A) Back Squat 3-3-3-3-3
B) “Isabel“
For time:
30 Snatches (60/42.5kg)
Compare: 25/08/12, 15/03/12, 28/06/11

Thursday 18th December – WOD results

A) Ring Rows 10-10-10-10-10
B) “Cary Grant”
5 Rounds of 2 minutes (w. 2 min. rests)
5 Strict Ring Dips
10 Thrusters (50kg/35kg)
Then, Burpees for remaining time
SCORE: Total Burpees
Compare 27/06/14, 13/01/2014

18dec 18dec2 18dec3

Wednesday 17th December – WOD results

A) Bent Over Row 5-5-5-5-5
B) AMRAP 7 Min:
7 Overhead Squats (42.5/30kg)
7 Lateral Jumps over bar
7 Toes to bar

17dec 17dec2

Tuesday 16th December – WOD results

A) Front Squat 5-5-5-5-5
B) 3 Mins for Max Double Unders
Rest 60 Seconds
3 Mins for Max Burpee Box Jump Overs (24/20”)
Rest 60 Seconds
3 Mins for Max Wall Balls (9/6kg

16dec 16dec2 16dec3

Monday 15th December – WOD results

A) Pull Ups 5-5-5-5-5
B) 4 Rounds for time:
400 Meter Run
15 Ring Dips

15dec 15dec2 15dec3

Saturday 13th December – Strength in Depth

Closed due to SiD

sid2 sid4 sid3

Posted in Uncategorized by aclark. No Comments

Friday 12th December – WOD results

A) In team of 2. Alternating every 10 reps.
20 Min AMRAP:
20 Thrusters (50/35kg)
20 Pull Ups
20 Burpees
12dec 12dec1


Thursday 11th December – WOD results

A) Back Squat 5-5-5-5-5
B) 5 Rounds for time:
9 SnatchGrip Deadlifts (42.5/30kg)
6 Power Snatches (42.5/30kg)
3 Overhead Squats (42.5/30kg)

Wednesday 10th December – WOD results

A) Handstand Walking Practice
B) 24 Minute AMRAP:
In teams of 2 (or 3) – Alternate Rounds
Run 200 Meters
1 Bear Complex (60/40kg)

Tuesday 9th December – WOD results

A) Power Snatch 1-1-1-1-1
B) Tabata Something Else
Tabata Pull-ups,
Tabata Push-ups,
Tabata Sit-ups,
Tabata Squats.
No rest between exercises. Score total reps
Compare to: 03/09/13, 17/11/12, 21/06/12,
9dec 9dec2 9dec3