Thursday, 28 June 2012

WOD 29-6-2012

A) Tekkers - KB snatch

B) 2 x max effort chest 2 bar pull ups
    2 mins rest between efforts
   
C) 2 x weighted press up drop sets
    2 mins rest between efforts

D) 15 min AMRAP
10 KB swings 24/16 kg
8 wall balls
4 pull ups
2 power cleans 80/40kg


    

Tuesday, 26 June 2012

WOD 27-6-2012

A) Snatch pulls
5 x 3 heavy. Rest 2 mins between efforts.

B) 15 min AMRAP
5 burpee box jumps
10 KB swings 32/24 kg
100 m sprint

C) Tabata pull ups

Monday, 25 June 2012

WOD 26-6-2012

A) Split shoulder press
 5x5 heavy, rest 2 mins between rounds.

B) For time:
21,15,9 reps of
OH squat 50/30kg
Toes 2 bar

Rest 2mins

C) Run 1 mile

Score is the total time to complete B and C including the rest time.

Sunday, 24 June 2012

WOD 25-6-2012

A) Establish a 1RM Power Clean

B) Every 30 secs for 10 mins perform
1 power clean 70/40 kg
1 hang power clean
1 push jerk

 Your score is the weight that you finish with on the bar.

C) 5 min AMRAP
Double unders.

Thursday, 21 June 2012

WOD 22-6-2012

A) Spend 10-15 mins working a weakness.

B) KELLY
5 rounds for time of :
Run 400m
30 box jumps 24/20"
30 wall balls 9/4kg

C) For time :
50 hollow rocks

Wednesday, 20 June 2012

WOD 21-6-12

A) Push Jerk
Set a new 1RM.

B) For time :
50 double unders
21 KB swings 32/24 kg
21 burpees
50 double unders
15 KB swings
15 burpees
50 double unders
9 KB swings
9 burpees

C) 500 m row for time.

Tuesday, 19 June 2012

WOD 20-6-2012

A) Hang power clean
3-3-3-3-3 (70% of 1RM power clean)

B) 5 rounds of:
200m sprint
Max effort unbroken thrusters 50/30kg

Rest 1 min between rounds. Take no more than 10 secs to start the thrusters after coming in off run. You can rest the bar in the front rack or overhead, not in any other position.

C) 10 x candlestick to lever

Monday, 18 June 2012

WOD - 19/06/2012

A) Snatch

2-2-2-2-2

B) "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Sunday, 17 June 2012

WOD - 18/06/2012

A)Strength - Deadlift

Establish a new 1RM

B) Complete 5 rounds:

You have 1 minute to complete the following:

5 x KB Swings - 32Kg/24Kg

1 x 40 meter Suicide run*

*Suicide Run -
Run and touch the 10m line then back to the start line,
Run and touch the 20m line then back to the start line,
Run and touch the 30m line then back to the start line,
Run and touch the 40m line then back to the start line and rest.

Rest 60 seconds between rounds
If you do not make the 1 minute mark count a penalty.

Thursday, 14 June 2012

WOD-15/06/2012

A) Squat Clean

5 x 2 (Don't release the bar between reps, and don't rest the bar more than 3 seconds on the ground between reps)

B) Every 30 Seconds for 10 minutes perform

1 x Power Snatch 70/35Kg
1 x Hang Power Snatch 70/35Kg
1 x Over Head Squat 70/35Kg

Start at Rx weight and reduce as needed, your score is the weight left on the bar at the end of the workout!

Wednesday, 13 June 2012

WOD -14/06/2012

A) Push Jerk
5 x 5 @ 65% 1RM

B) 5 Rounds of

400m Run
20 Bpox Jumps 24"/20"
10 Push Ups (Comp)
10 Toe to Bar

C) 2 x 10 -Narrow Grip Bench Press
2 x 10 -Ring Dips

Tuesday, 12 June 2012

WOD - 13/06/2012

A) 'Chipper'

50 Double unders
40 Wall Ball 9/4Kg
30 KB Swings 24/16Kg
20 Pull Ups
10 Deadlift 100/60Kg
20 Pull Ups
30 KB Swings 24/16Kg
40 Wall Ball 9/4Kg
50 Double unders

B) For 5 mins on the min perform
10 x V Ups
10 x Hollow Rocks

Monday, 11 June 2012

WOD - 12/06/2012

A) Either Spend 15 Mins on
 Hand Stand Holds / Walk Practise or
Work on a weakness

B) Rahoi'
12 Minute AMRAP of

12 Box Jumps 24"/20"
6 Thrusters 40Kg/25Kg
6 Bar Facing Burpees

C) For 7 Mins
Every Minute On The Minute do
5 Squat Snatch 40Kg/25Kg
5 Wall Ball

Sunday, 10 June 2012

WOD - 11.06/2012

A) Deadlift
 5 x 5 @ 70% 1RM
B) 15 min Amrap
100m Run 
20 Walking lung with 20Kg oh
10 OH squat @ 60% BW

Thursday, 7 June 2012

WOD - 08/06/2012

A) Push Jerk
5 x 3reps @ 80% 1RM

B) 5 rounds of
400m run
50 Air squats

C)Ring pulls x 2 sets to failure
Ring Dips x 2 sets to failure

Wednesday, 6 June 2012

WOD - 07/06/2012

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
6 Deadlift @ 100/60Kg
12 Pull-ups
24 Double-unders

Jason Khalipa 11:43. Post time to comments.

BrianBradshawHero_th.jpg

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Tuesday, 5 June 2012

WOD - 06/05/2012

A) 4 x 400m run

Rest 2 mins between rounds

B) For 20 minutes on the Minute:
Complete 2 Power Cleans@ 85% of your 1RM Max
Max effort Double Unders (1 attempt)

Post weights and DU reps.

Monday, 4 June 2012

WOD 5-6-2012

A) Deadlift
2-2-2-2-2 @ 90%1RM

B) NANCY
5 rounds for time of
Run 400m
15 OH squats 40/30 kg