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Tuesday 29 July 2014

WOD

BS

2 x 4 @ 80%

2 x 2 @ 80%

2 x 5 @ 80%

Then…

3 rounds

25 SU

15 Push Press 43/30 (HSPU)

10 OH Lunges 20/15 (43/30)

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Tarryn

 

 
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Monday 28 July 2014

WOD

1 RM Hang Power Snatch

Then

21-15-9 Complex

For time:
8 deadlifts, 52/36 (70/52)
7 cleans, 52/36 (70/52)
6 snatches, 52/36(70/52)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts
5 cleans
4 snatches
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts
3 cleans
2 snatches
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

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Bec

 
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Sunday 27 July 2014

R&R

 
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Saturday 26 July 2014

WOD

“Willy”

3 rounds:

Run 800m
5 Front squat 102/ 70
Run 200m
11 Chest to bar pull-ups
Run 400m
12 Kettlebell swings 32/24

Compare to 21/12/13

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Friday 25 July 2014

WOD

12 min 3RM DL

Then

5 Rounds

6 DL @60%

10 Situps

10 WB 9/6

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Thursday 24 July 2014

WOD

6 Rounds

4 Cleans 52/36 (65/46)

10 Lateral Burpees ( double hop)

4 Rounds

5 Jerks 52/36 (65/46)

10 Pistols

2 Rounds

6 Snatches = Power or Full 52/36 (65/46)

10 T2B (MU)

 
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Wednesday 23 July 2014

WOD

Push Press

5 x 3 climbing in weight

Then

Row 1K

100 DU

Run 1 Mile

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Tuesday 22 July 2014

WOD

BS

4×2 @80%

2×3 @80%

Then

AMRAP 13

1 Thruster 43/30 ( 52/36 )

1 Round of “Cindy”

2 Thrusters

1 Round of “Cindy”

3 Thrusters

1 Round of “Cindy”

Thrusters increase by one each round….

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Belinda

 
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Monday 21 July 2014

WOD

1RM Clean

Then

3 Rounds

30 Box Jumps 20 inches

30 KB 24/16

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Emily

 
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Sunday 20 July 2014

R&R

 
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