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Tuesday 14th April – WOD results

Posted by on April 14, 2015 at 7:20 pm

A) Deadlift 5-5-5-5-5 B) AMRAP 8 min: 12 (alt.) Front Rack Lunges (50/35kg) 8 Toes to Bar  

Monday 13th April – WOD results

Posted by on April 14, 2015 at 7:18 pm

A) Back Squat 3-3-3-3-3 B) 3 rounds for time (30 min time cap): 75 Squats 50 Box Jumps (20/16”) 25 GTOH (40/30kg)  

Saturday 11th April – WOD results

Posted by on April 14, 2015 at 7:14 pm

A) Shoulder Press 5-5-5-5-5 B) “Layer Cake” 50-40-30-20-10: Row (Calories) Double Unders Compare: 27/09/14, 15/03/14, 17/01/13  

Friday 10th April – WOD results

Posted by on April 14, 2015 at 7:12 pm

A) Pull Up 3-3-3-3-3 B) 3 x 3 minute AMRAPs (w. 2 minute rests): 5 Burpees 10 American Swings (24/16kg) 15 Sit Ups Score = Record reps each round and then a total at the end (start a fresh round of Burpees after rest)

Thursday 9th April – WOD results

Posted by on April 14, 2015 at 7:10 pm

“Kelly“ Five rounds for time: Run 400m 30 Box Jumps (24/20”) 30 Wall Balls (9/6kg) Compare: 03/10/14, 11/03/14, 08/05/13

Wednesday 8th April – WOD results

Posted by on April 14, 2015 at 7:07 pm

A) Superset: Bench Press 3-3-3-3-3 Power Clean 3-3-3-3-3 B) 6 minute Ladder: 2 Front Squats (60/40kg) 2 Burpee Bar Hops Add 2 Reps each round

Tuesday 7th April – WOD results

Posted by on April 14, 2015 at 7:05 pm

A) On the minute for 6 minutes: 5-10 Toes to Bar B) “Vamos” AMRAP 20 mins: 16 (alt.) Forward Lunges (42.5kg/30kg) 8 Push Presses (42.5kg/30kg) 8 Ring Rows Compare: 21/07/14, 04/05/13, 01/12/12,

Monday 6th April – WOD results

Posted by on April 14, 2015 at 7:02 pm

A) 20 minutes Rope Climbing Practise B) 4 rounds of 2 minutes (w. 1 min rests): 12 Power Snatches (42.5/30kg) Max Double Unders in remaining time C) Level Test: Max Burpees in 1 minute

Saturday 4th April – WOD results

Posted by on April 14, 2015 at 7:00 pm

A) Hang Clean 3-3-3-3-3 B) For time: 30-20-10 Box Jumps (24/20”) 15-12-9 Toes to Bar

Friday 3rd April – WOD results

Posted by on April 14, 2015 at 6:58 pm

A) Barbell Twist 10-10-10-10-10 (alt.) B) American Swing 20-20-20-20-20 C) “Jackie“ For time: 1000m Row 50 Thrusters (20/15kg) 30 Pull-Ups Compare: 03/09/14, 24/03/14, 01/08/13, 01/04/13