Archive for August 2012
Friday August 31
August 30, 2012 | Author Rudds
Max Effort
Deadlift
3-3-3-3-3
WOD
Complete 75 Thrusters
Every time the bar is dropped run 200m
Posted in WOD
Thursday August 30
August 29, 2012 | Author Rudds
Goat Night
WOD
3 x 4 Min Amraps
Complete 35 Burpees
Max Rep Pull Ups
Max Rep Box Jumps
Max Rep Sit Ups
Posted in WOD
Wednesday August 29
August 29, 2012 | Author Rudds
Max Effort
Split Jerk
5-5-5-5-5
WOD
Row 500m for time x 3
In Heats of 3, rest as long as other heat takes
Posted in WOD
Tuesday August 28
August 27, 2012 | Author Rudds
Focus
Snatch
WOD
Partner WOD
12 Min Amrap
6 Clusters
6 Burpee Box Jumps
Posted in WOD
Bank Holiday Monday August 27
August 26, 2012 | Author Rudds
Max Effort
Front Squat
5-5-5-5-5
WOD
7 min Amrap
7 Toes to bar
7 KB Swings
7 Press Ups
Posted in WOD
Friday August 24
August 23, 2012 | Author Rudds
Congratulations to Ant and Sara!
We all wish you a wonderful day
Skill
Rope Climbs
WOD
5 rounds
5 Power Cleans
10 Bar Jump burpees
Run 200m
Posted in WOD
Thursday August 23
August 22, 2012 | Author Rudds
Max Effort
Deadlift
5-5-5-5-5
WOD
15 mins AMRAP
10 Up & Over Box Jumps (24 /20)s
20 Burpees
30 Wall Balls
Posted in WOD
Wednesday August 22
August 21, 2012 | Author Rudds
Focus
Work on Handstands / Handstand Press Ups
WOD
12 Mins AMRAP
20 Squats
10 Sit Ups
20 GTOH 20/10
Posted in WOD
Tuesday August 21
August 20, 2012 | Author Rudds
Max Effort
Push Press
1-1-1-1-1
WOD
3 rounds for time of:
10 KB Swing (24/16)
20 Pull-up (chest-to-bar)
30 Overhead Walking MB Lunges (9kg/7kg)
Posted in WOD
Monday August 20
August 19, 2012 | Author Rudds
Focus
C&J Complex
Reverse drill to the hang
2+1+2
H Clean – front squat – Jerk
WOD
3 x 4min AMRAP
10 T2B
10 Box Jump
10 SA KB Press
Posted in WOD
