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Wednesday 10th September – WOD results

Posted by on September 10, 2014 at 1:53 pm

A) Turkish Get Up 3RM each arm B) 3 Rounds for time: 20 Toes to Bar 20 American Swings (32/24kg) 20 Wall Balls (9/6kg)

Tuesday 9th September – WOD results

Posted by on September 10, 2014 at 1:51 pm

A) 12 Minutes to Build to a 1RM Thruster Then 8 Minute OMEM 5 Thrusters at 70% B) 3 Rounds for Distance: 2 Minutes Run, 1 minute rest, 2 Minutes Row, 1 minute rest SCORE: Total meters for each part

Monday 8th September – WOD results

Posted by on September 10, 2014 at 1:50 pm

A) Skin the Cat / Back Lever Practise B) 4 Rounds for time: 18 (alt.) Forward Lunges (50/35kg) 18 Box Jumps (24”)

Saturday 6th September – WOD results

Posted by on September 10, 2014 at 1:48 pm

5 Rounds for time: 5 Overhead Squats (60/40kg) 12 Toes to Bar 12 (Alt.) KB Squat Cleans (24/16kg) 20 Double Unders

Friday 5th September – WOD results

Posted by on September 10, 2014 at 1:47 pm

A) 3 rounds: 40s Front Leaning Rest (Rings), 20s rest 40s Prone Pull Throughs (16/12KB), 20s rest B) “The Ghost” 7 Rounds for reps: 1 Minute Calorie Row 1 Minute Burpees 1 Minute Double Unders 1 minute rest between rounds Try for as many reps as possible of EACH exercise, not just total score.

Thursday 4th September – WOD results

Posted by on September 10, 2014 at 1:45 pm

A) Headstand/Planche Hold Practice B) Back Squat 5×5 (Straight) C) 1Mile Run for time

Wednesday 3rd September – WOD results

Posted by on September 3, 2014 at 10:43 am

A) Barbell Twist 10-10-10-10-10 B) “Jackie“ For time: 1000m Row 50 Thrusters (20/15kg) 30 Pull-Ups Compare: 24/03/14, 01/08/13, 01/04/13

Tuesday 2nd September – WOD results

Posted by on September 3, 2014 at 10:42 am

A) Deadift 5-5-5-5-5 B) 3 Rounds for time: 20 American Swings (24/16 kg) 5/5 Single Arm KB Push Press (24/16 kg) 400 Meter Run

Monday 1st September – WOD results

Posted by on September 3, 2014 at 10:33 am

A) Back Squat 5×5 (Straight) B) “Grizzly” 8 rounds for time: 1 Bear Complex (60/40kg) 2 Burpee Bar Hops 3 Strict Pull Ups Compare: 11/02/14, 11/04/13

Saturday 30th August – WOD results

Posted by on September 3, 2014 at 10:26 am

A) Back Squat 3-3-3-3-3 B) For time: 12-10 -8 – 6 – 4- 2 Pull Ups 48-40-32-24-16-8 Double Unders