Tuesday, March 31, 2015

Tuesday 31st March

5 rounds:
3 minutes on/off:
10 Power Cleans (60/40kg)
20 HR Push-ups
30 Squats
40 Abmat Sit-ups
50 Double Unders

Monday, March 30, 2015

Monday 30th March

HB Back Squats (Box)
3 x 5
HB Back Squat
2 x 5

Friday, March 27, 2015

Friday 27th March

Teams of 4:
4 minute max:
Tyre Flips
Prowler Lengths
Row (cal) – 2 rowers per team
Double Unders – 2 ropes per team
Wall Balls – 2 balls per team

Thursday, March 26, 2015

Thursday 26th March

8 rounds for time:
5 Pull-ups
7 Power Cleans (60/40kg)
9 Burpee Box Jumps

Wednesday, March 25, 2015

Wednesday 25th March

Max Push Jerk

Tuesday, March 24, 2015

Tuesday 24th March

For time:
Block Run
1 minute max Swings (32/24kg)
Block Run
1 min max Wallballs (9/6kg)
Block Run
1 min max C2B Pull-ups
Block Run
1 min max Burpee Box Jumps

Monday, March 23, 2015

Monday 23rd March

Max Deadlift

Friday 20th March

10 rounds for time:
5 Front Squats @ 60% 1RM
2 Rope Climbs

Thursday, March 19, 2015

Thursday 19th March

5 rounds for time:
20 KB Swings (32/24kg)
15 HR Push-ups
10 Toes to Bar
5 Burpee Box Jumps
Block Run

Wednesday, March 18, 2015

Wednesday 18th March

Max NG Bench Press

Tuesday, March 17, 2015

WOD: Tuesday 17th March

3 rounds in pairs:
5 minutes on/1 minute off:
30 Power Cleans (60/40kg)
20 Pull-ups
10 Plate Twists each (20/15kg)

Monday, March 16, 2015

Monday 16th March

Max HB Back Squat

Friday, March 13, 2015

Friday 13th March

A)
4 rounds (Rest 1 minute between rounds):
3 Power Snatches
2 Hang Power Snatches
1 High Hang Power Snatch
18 Bar Burpees
B)
2 minutes max rope climbs

Thursday 12th March

EMOM 24 minutes:
0 – 12 mins:
ODD: 4 Power Cleans (75/50kg)
EVEN: 40 Double Unders
13 – 24 minutes:
ODD: 8 Pull-ups
EVEN: 14 Slams (9/6kg)