Uncategorized

Thursday 22nd January – WOD results

Posted by on January 23, 2015 at 9:17 am

A) Handstand Walking Practice B) Max Distance Standing Triple Jump C) For time: 30 Wall Balls (9/6kg) 15 Burpee Box Jumps (24/20”) 30 KB Snatches (24/16kg) 60 Sit Ups

Wednesday 21st January – WOD results

Posted by on January 21, 2015 at 9:35 pm

A) Pull Ups 5-5-5-5-5 B) “Death by Front Squat” Minute 1 – 1 Front Squat (60/40kg) Minute 2 – 2 Front Squats Etc……..Until you can’t complete round  

Tuesday 20th January – WOD results

Posted by on January 20, 2015 at 10:27 pm

A) Deadlift 3-3-3-3-3 B) 12 minute Ladder: 1 Wall Walk 140 Meter Run Add 1 Wall Walk every rounds

Monday 19th January – WOD results

Posted by on January 19, 2015 at 9:05 pm

A) Back Squat 5-5-5-5-5 B) For time: 50-40-30-20-10 Double Unders 25-20-15-10-5 Burpees

Saturday 17th January – WOD results

Posted by on January 19, 2015 at 9:37 am

A) Bent Row 8-8-8-8-8 B) 6 minute running clock, complete: 400 Meter Run 50 Russian Swings (32/24kg) Burpees in remaining time -Rest 5 Mins- Repeat Score: Total Burpees  

Friday 16th January – WOD results

Posted by on January 19, 2015 at 9:35 am

A) L-Sit 3 x Max Holds Then Front Lever Progressions B) “The Squeeze” 3 rounds of 3 minutes: 9 Clean and Jerks (80/55kg) Double Unders for Reps with remaining time Rest 2 minutes between rounds Score is total Double Unders Compare: 01/08/14, 16/10/13, 12/03/13

Thursday 15th January – WOD results

Posted by on January 19, 2015 at 9:33 am

A) Back Squat 1-1-1-1-1 B) In teams of 2 (or 3) 1 person working 30 Minute AMRAP: 100 American Swings (24/16kg) 100 Burpee Box Jumps (24/20”) 100 Wall Balls (9/6kg)

Wednesday 14th January – WOD results

Posted by on January 14, 2015 at 8:55 pm

A) Front Rack Lunges 10-10-10-10-10 B) 7 Min AMRAP: 7 Toes 2 bar 14 Air Squats 21 Double Unders  

Tuesday 13th January – WOD results

Posted by on January 14, 2015 at 2:36 pm

3 Rounds for max reps 60 Seconds Row for Calories 60 Seconds Push Ups 60 Seconds Box Over Jumps 24/20” 60 Seconds Sit Ups 60 Seconds Wall Balls (9/6kg) – Rest 60 seconds between each round

Monday 12th January – WOD results

Posted by on January 14, 2015 at 2:34 pm

A) Max height box jump B) “DT” Five rounds for time of: 12 Deadlifts (70/50kg) 9 Hang Power Cleans (70/50kg) 6 Push Jerks (70/50kg) Compare: 26/07/14, 15/05/13, 05/01/13,