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Archive for May, 2013

Friday 31/05/13

For time: 20 L-sit Pull-ups 20 Clapping Push-ups 20 Toes to bar 20 Bar Muscle ups   Then, 1 Set of Bench,  Body weight for MAX reps

Thursday 30/05/13

5 Rounds for time of: 20 Double Unders 2 Clean & Jerk at 80% of MAX   Then, Broom stick work : Snatch Balance Advance : Snatch Balance 2-2-2-2- 40% of MAX

Wednesday 29/05/13

For Time: 100ft Walking Lunge (30m) 50 Push-ups 50 Double unders 25 Knees to elbows 5 Rope Climbs, 15FT 50 Box jumps, 24” 25 OverHead Squats, 30kg/22.5 25 L-Sit Pull-ups 50 Sit ups

Tuesday 28/05/13

5 Rounds for time of: 7 Muscle ups Run 400m   Technique, Pistols (1leg squat)

Monday 27/05/13

20 Minute of:  On the minute every minute : Bear Complex   Then, Technique , Toes to bar

Sunday 26/05/13

REST DAY

Saturday 25/05/13

9 am Technique Class   9:30 WOD Instructors Choice

Friday 24/05/13

For Time: Run 400m 30 Toes to bar Run 400m 20 Toes to bar Run 400m 10 Toes to bar   Then, Max Ring Push-ups

Thursday 23/05/13

For Time: 45 Thrusters, 42.5kg 45 Pull ups     Then, Overhead  Squat Technique Advance , Sit & Hold OHS for 3 seconds, 40% of Max RM

Wednesday 22/05/13

17 Min AMRAP of: 20 Double Unders 10 Lateral Bar Burpees 5 Deadlift, 110kg   Technique – Kipping