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Tuesday 30th June – WOD results

Posted by on July 1, 2015 at 12:12 pm

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  

Monday 29th June – WOD results

Posted by on July 1, 2015 at 12:09 pm

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

Saturday 27th June – WOD results

Posted by on July 1, 2015 at 12:06 pm

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

Friday 26th June – WOD results

Posted by on July 1, 2015 at 12:04 pm

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”)

Thursday 25th June – WOD results

Posted by on July 1, 2015 at 12:01 pm

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,

Wednesday 24th June – WOD results

Posted by on July 1, 2015 at 11:58 am

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

Tuesday 23rd June – WOD results

Posted by on June 24, 2015 at 12:44 pm

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

Monday 22nd June – WOD results

Posted by on June 24, 2015 at 12:41 pm

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

Saturday 20th June – WOD results

Posted by on June 24, 2015 at 12:37 pm

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

Friday 19th June – WOD results

Posted by on June 24, 2015 at 12:34 pm

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