WOD – SAT 19/5/2012
AMRAP in 15min of:
* 5 Shoulder to Overhead 55/35kg
* 10 Knees to Elbows
* 15 Lateral Box jumps 60/50cm
WOD – FRI 18/5/2012
DEADLIFT
5RM (25min)
* Reps must all be touch & go and CONTROLLED!!! If the bar rips you back down to floor or you lose position it will not count!
Finisher:
5 x 30sec MAX Burpees/rest 1min
WOD – THURS 17/5/2012
3 x 800m Run – MAX effort
( Rest 1:1 )
Compare to 1/2/2012
Finisher:
Work some Mobility!!!!
WOD – WED 16/5/2012
For Time:
20 Pull ups
20 Push ups (hand release)
30 Sit ups
50 Double Unders
30 Sit ups
50 Double unders
30 Sit ups
20 Push ups (hand release)
20 Pull ups
WOD – MON 14/5/2012
HSPU
3 reps on the minute for 10 minutes
Finisher
3 Rounds for time:
* 21 KB Snatch left arm 16/12kg
* 21 KB Snatch right arm 16/12kg
* 21 KB Goblet Squat 16/12kg
WOD SAT 12/5/12
10 Rounds For Time:
*8 Thrusters (50/32.5kg)
*100m Sprint
Rest 1 minute between rounds






