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Monday 21st July – WOD results

Posted by on July 21, 2014 at 9:29 am

A) Toes to Bar Practise / Level Testing B) “Vamos” AMRAP 20 mins: 16 (alt.) Forward Lunges (42.5kg/30kg) 8 Push Presses (42.5kg/30kg) 8 Ring Rows Compare: 04/05/13, 01/12/12, 22/06/12,

Saturday 19th July – WOD results

Posted by on July 21, 2014 at 9:28 am

Teams of 3: 100 Calorie Row – each athlete must row at least 15 calories 100 Box Jump Overs (24, 20″) 100 Front Squats (50/35kg) 100 Toes to Bar 100 Front Squats (50/35kg) 100 Box Jump Overs (24, 20″) 100 Calorie Row – each athlete must row at least 15 calories

Friday 18th July – WOD results

Posted by on July 21, 2014 at 9:27 am

“Santora” Three rounds, for reps: 1 minute Squat Cleans (70/50kg) 1 minute 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep) 1 minute Deadlifts (110/77.5kg) 1 minute Burpees 1 minute Jerks (70/50kg) Rest 1 minute Compare: 08/08/12, 11/01/12

Thursday 17th July – WOD results

Posted by on July 21, 2014 at 9:26 am

A) Shoulder Press 1-1-1-1-1 B) For time (15min. Cut off): Complete 150 American Swings (24/16kg) On each minute, complete: 5 Push Ups and 10 Sit ups,

Wednesday 16th July – WOD results

Posted by on July 21, 2014 at 9:25 am

A) Ladder agility drills B) 5km Run for time Cut offs: 3km

Tuesday 15th July – WOD results

Posted by on July 21, 2014 at 9:23 am

B) “The Gauntlet” On the minute for 30 minutes: 1st Min: 5 Hang Squat Snatches (50/35kg) 2nd Min: 10 Ring Dips 3rd Min: 15 American Swings (24/16kg) Compare: 09/11/13, 11/05/13, 15/12/12,

Monday 14th July – WOD results

Posted by on July 21, 2014 at 9:22 am

A) Bullet Proof Shoulders B) 5 Rounds for time: 12 Thrusters (42.5/30kg) 12 Pull-Ups Run 400 Meters

Saturday 12th July – WOD results

Posted by on July 14, 2014 at 11:32 am

A) Back Squat 5-5-5-5-5 B) 21-15-9 Power Snatch (50/35kg) Bar Facing Burpees Between each round complete 50 DU’s

Friday 11th July – WOD results

Posted by on July 14, 2014 at 11:30 am

A) Ring Rows 8-8-8-8-8 B) Levels Testing: American Swings C) 3 Rounds for time 800 meter Run 30 Sit Ups 30 Good Mornings (20/15)

Thursday 10th July – WOD results

Posted by on July 14, 2014 at 11:29 am

A) Bench Press 3-3-3-3-3 B) “Kettlebell Hell” 15-12-9 reps, for time: KB Snatch (24/16kg) Left, then Right KB Clean Left, then Right KB SA Russian Swing Left, then Right Compare: 27/01/14 08/08/13, 20/06/12, 28/01/12,