WOD – FRI 1/6/2012
For time: * 60 Burpees * 50 Squats * 40 Push ups * 30 Pull ups * Run 1km Compare to 22/10/2011
WOD – THURS 31/5/2012
10 Rounds for time: * 10 Wall Balls 10/6kg * 12 Sit ups
WOD – WED 30/5/2012
HSPU – volume 3 reps on the minute for 10minutes (compare to 14/5/2012) TABATA MASH * Box Jump 60/50cm * Push Press 20kg (8 rounds box jumps, 8 rounds push press)
WOD – TUES 29/5/2012
POWER CLEAN 3RM (20min) AMRAP in 14min: 7min of – * 12 Pull ups * 12 KB Swings 24/16 7min of – * 12 Push ups * 200m Run
WOD – MON 28/5/2012
For time, 10,9,8,7,6,5,4,3,2,1 reps of: * Back squat 70/45kg * Burpee w/ Lateral bar hop
WOD – SAT 25/5/2012
4 x AMRAP in 4min: Rounds 1 & 3: * 3 Power Cleans 60/40kg * 6 Pull ups * 9 Box Jumps 60/40kg Rounds 2 & 4: * 3 Power Cleans 60/40kg * 6 Push ups * 9 Squats (rest 90sec between rounds)
WOD – FRI 25/5/2012
BACK SQUAT 12 x 2 @ 75% of 1RM (lifting on the minute) Finisher: For time: * 50 Toes to Bar * 150 Double Unders * 75 KB Swings 24/16
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