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Tuesday 23 December 2014

WOD

50 DU (100 DU)

5 rounds of Cindy

40 DU ( 80 DU)

4 rounds of Cindy

30 DU (60DU)

3 rounds of Cindy

20 DU (40DU)

2 rounds of Cindy

10 DU (20 DU)

1 round of Cindy

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Monday 22 December 2014

WOD

“Tabata Fight Gone Bad”

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 35/25 (Reps)
Box Jump 20″ box (Reps)
Push-press 35/25 (Reps)
Row (Calories)

Your score will be the lowest reps for each movement.

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Sunday 21 December 2014

Rest

 
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Saturday 20 December 2014

WOD

12 Days according to CFL

1 C&J 100/70

2 Bar Muscle ups

3 Box Jumps 30/24

4 Snatches 50/35

5 K2E

6 PP 50/35

7 Pistols

8 Lateral Burpees

9 WB 9/6

10 C2B

11 HSPU

12 FS 100/70

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Friday 19 December 2014

WOD

15 PS 43/30 ( 52/36 )

30 lateral Jumps

9 T2B

12 PS 52/36 ( 61/43 )

30 lateral jumps

12 T2B

9 PS 61/43 ( 70/49 )

30 lateral jumps

15 T2B

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Thursday 18 December 2014

WOD

1 Hang Clean – Power or Full

1 Clean – Power or Full

Then…

15 – 12 – 9

Push Jerk 61/43

Box Jump 24/20

15 – 12 – 9

KB 24/16

Sit ups

15 – 12 – 9

OHS 43/30

Pushups

 

 

 
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Wednesday 17 December 2014

WOD

4 rounds

40 DU

200m run

20 Burpees

200m run

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Get well soon Corey!

 
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Tuesday 16 December 2014

WOD

2 RM Push Jerk = from the rack

Then

3 Rounds

9 PC 75/53 ( 93/65 )

21 Ring Dips

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Monday 15 December 2014

Win a box of Blue dinosaur Bars this week , drawn on Friday 19th!

 

WOD

BS

6 x 2 @80%

Then

9 – 7 – 5

C2B ( 18 – 14 – 10 )

Snatch = Power OR Full 61/43 (Full Snatch )

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Sunday 14 December 2014

R&R

 
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