Friday 22nd August – WOD results

A) 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,

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

Monday 18th August – WOD results

18aug 18aug2A) 3 rounds:
40s Front Leaning Rest (Rings), 20s rest
40s Prone Pull Throughs (16/12KB), 20s
rest
B) “Dark and Stormy”
For time:
25 Deadlifts (100/70kg)
50 Pull Ups
25 Deadlifts (100/70kg)
Compare: 26/10/12, 23/04/12
18aug3

Saturday 16th August – WOD results

16augA) Teams of 3 (or 2) – Cannot move until
person has completed station in front.
4 rounds for time:
 Row 500 meters
 3 rounds:
5 Hand-Release Push-Ups
10 Box Jumps (24/20”)
 Run 400 meters

Friday 15th August – WOD results

15aug 15aug2A) 15 minutes Hip Mobility/Squat Therapy
B) AMRAP 15 min:
Run 200m
10 Back Squats (60/40kg)
10 Box Jump Overs (24/20”)
15aug3

Thursday 14th August – WOD results

14aug 14aug1A) Handstand Walking Practice
B) 1km Row for time.
C) “Brenton”
Five rounds for time:
Bear crawl 100 feet
Standing Broad-jump, 100 feet
(Do 3 Burpees after every 5 Broad-jumps.
Wear a 20lb vest if you have one)
Compare: 03/06/13, 14/12/12, 15/08/12,
14aug314aug4

Wednesday 13th August – WOD results

A) Skin the Cat / Back Lever Practise
B) “Ninja”
21-15-9 reps, for time:
Handstand Push Ups
Box Jumps (30/27”)
Compare: 20/01/14, 05/08/13, 05/03/12,

Tuesday 12th August – WOD results

12aug 12aug2A) Pull Ups 3-3-3-3-3
B) “Karen“
For time:
150 Wall Balls (9/6kg)
Compare to: 04/04/13,21/04/13, 20/11/13
12aug3 12aug4