Sunday, March 16, 2014
Saturday, March 15, 2014
SAT WOD 15/3/2014
Complete as many reps as possible in 8 minutes of:
61kg (43kg) deadlifts, 10 reps
15 box jumps, 24-inch (20-inch)
85kg (61kg) deadlifts, 15 reps
15 box jumps, 24-inch (20-inch)
102kg (70kg) deadlifts, 20 reps
15 box jumps, 24-inch (20-inch)
125kg (85kg) deadlifts, 25 reps
15 box jumps, 24-inch (20-inch)
143kg (93kg) deadlifts, 30 reps
15 box jumps, 24-inch (20-inch)
166kg (102kg) deadlifts, 35 reps
15 box jumps, 24-inch (20-inch)
Thursday, March 13, 2014
FRI WOD 14/3/2014
A)
12 Mins to Reach a Heavy 3 RM Hang Snatch
B)
21,15,9
Hang Power Clean 60kg(40kg)
Burpee
)
12 Mins to Reach a Heavy 3 RM Hang Snatch
B)
21,15,9
Hang Power Clean 60kg(40kg)
Burpee
)
THURS WOD 13/3/2014
A)
Front Squats 2,2,2,2,2,2
B)
10 Rnds For Time
10 Deadlifts 60kg(40kg)
10 Push Ups
)
Front Squats 2,2,2,2,2,2
B)
10 Rnds For Time
10 Deadlifts 60kg(40kg)
10 Push Ups
)
Wednesday, March 12, 2014
WED WOD 12/3/2014
A)
Power Clean & Push Jerk 12 Mins Heavy Double
B)
"Fran"
21,15,9
Thruster 42.5kg(30kg)
Pullup
Power Clean & Push Jerk 12 Mins Heavy Double
B)
"Fran"
21,15,9
Thruster 42.5kg(30kg)
Pullup
Monday, March 10, 2014
TUES WOD 11/3/2014
A)
12 Mins Work up to a Heavy Single Power Snatch
B)
For Time
35 Burpees
15 Power Snatches 60kg(40kg)
20 Burpees
10 Power Snatches 60kg(40kg)
15 Burpees
5 Power Snatches 60kg(40kg)
12 Mins Work up to a Heavy Single Power Snatch
B)
For Time
35 Burpees
15 Power Snatches 60kg(40kg)
20 Burpees
10 Power Snatches 60kg(40kg)
15 Burpees
5 Power Snatches 60kg(40kg)
Sunday, March 9, 2014
MON WOD 10/3/2014
A)
Back Squats 2,2,2,2,2,2,2
B)
3 RFT
7 Muscle Ups
21 Double Unders
30 Wall Ball 110kg(6kg)
Back Squats 2,2,2,2,2,2,2
B)
3 RFT
7 Muscle Ups
21 Double Unders
30 Wall Ball 110kg(6kg)
Friday, March 7, 2014
Thursday, March 6, 2014
FRI WOD 7/23/2014
A)
Split jerk 12 Mins Work up to a Heavy Triple
B)
For Time
70 Double Unders
60 KBS 24kg(16kg)
50 Burpees
40 Pullups
20 HSPU
Split jerk 12 Mins Work up to a Heavy Triple
B)
For Time
70 Double Unders
60 KBS 24kg(16kg)
50 Burpees
40 Pullups
20 HSPU
Wednesday, March 5, 2014
THURS WOD 6/3/2014
A)15 Mins Snatch, Singles
B)
For Time
Run 800Mtrs
30 Power Snatch 60kg(40kg)
Run 800Mtrs
Tuesday, March 4, 2014
WED WOD 5/3/2014
A)
3 Position Clean&Jerk
Floor, Knee, Hip
+1 Split Jerk
B)
12 Min AMRAP
4 HSPU
8 Pullups
21 Squats
3 Position Clean&Jerk Floor, Knee, Hip
+1 Split Jerk
B)
12 Min AMRAP
4 HSPU
8 Pullups
21 Squats
Monday, March 3, 2014
TUES WOD 4/3/2014
A)
Back Squats 3,3,3,3,3,3,3
B)
For Time
25 Burpees
25 Power Clean & Push Press 40kg(30kg)
25 Box Jumps
25 KBS 24kg(16kg)
25 Thrusters 40kg(30kg)
25 Burpees
Back Squats 3,3,3,3,3,3,3
B)
For Time
25 Burpees
25 Power Clean & Push Press 40kg(30kg)
25 Box Jumps
25 KBS 24kg(16kg)
25 Thrusters 40kg(30kg)
25 Burpees
Sunday, March 2, 2014
MON WOD 3/3/2014
A)
15 Mins 3 Position Snatch, Floor, Knee, Hip
B)
10 rounds of "Cindy"
5 Pullups
10 Push Ups
15 Squats
15 Mins 3 Position Snatch, Floor, Knee, Hip
B)
10 rounds of "Cindy"
5 Pullups
10 Push Ups
15 Squats
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