Friday 29th August – WOD results

A) Levels Testing:
 Clean 1RM
 Jerk 1RM
B) 3 x 400m Run, rest exactly 60sec between
each. Score: Total time.
Compare: 06/06/13, 17/01/13, 04/11/13

Thursday 28th August – WOD results

28aug 28aug2A) Deadlift 3-3-3-3-3
B) 2 rounds for max reps of:
2 minutes Row for Calories
2 minutes Push-Ups
2 minutes Step Ups (24/20”)
2 minutes Ring Rows
2 minutes of Rest

Wednesday 27 August – WOD results

27aug 27aug2A) Handstand Walking Practice
B) Levels Testing:
 Handstand Hold
 Toes to bar
C) Team of 2 (or 3). One working.
12 Min for Max Output Farmers Carry.
You choose the weight. 1 round = 200m
Output = Rounds x Kg carried
Between rounds, do 5 Burpees each

Tuesday 26th August – WOD results

26aug 26aug2A) Teams of 2 (or 3). Alternate rounds
AMRAP 30 minute:
5 Thrusters (42.5/30kg)
10 Box Jumps (24/20”)
200m Run
26aug3

Monday 25th August – WOD results

25augA) Bench Press 5-5-5-5-5
B) AMRAP 5 mins
10 Pull Ups
10 Wall Balls
—-Rest 5 Min——
C) AMRAP 5 mins
10 Toes To Bar
10 Jumping Lunges

Saturday 23rd August – WOD results

23aug 23aug2A) Barbell Twists 10-10-10-10-10
B) 7 Rounds, for Reps:
1 min Row (for Calories)
1 min Double Unders
1 min Dumbbell Snatch (20/15kg)
1 min Rest

Friday 22nd August – WOD results

22aug 22aug2A) Bent over Row 3-3-3-3-3
B) “Burpees are my friend”
10-9-8-7-6-5-4-3-2-1 reps:
Power Clean (60/40kg)
Burpees
Compare: 04/02/14 25/05/13, 05/11/12,
22aug3

Thursday 21st August – WOD results

21aug 21aug2A) Handstand Walking Practice
B) “Helen“
3 rounds for time:
400m Run
21 American Swings (24/16kg)
12 Pull-ups
Compare: 17/02/14, 15/08/2013, 24/04/13
21aug3

Wednesday 20th August – WOD results

20aug 20aug2A) 30ft Max weight Sled Pull (10 secs time
cap)
B) 4 Rounds for time:
40 Air Squats
35 Sit-Ups
30 Good Mornings (20/15kg)
20aug3

Tuesday 19th August – WOD results

19aug 19aug2 A) Overhead Squat 1-1-1-1-1
(Levels Testing)
B) AMRAP 15 Min:
10 Hand Release Press Ups
80 Meters Farmers carry
19aug3 19aug4