Author Archive
Friday April 26
April 25, 2013 | Author Rudds
Max Effort
Push Jerk
5-5-5-5-5
Manchester Games WOD 3
Complete as many reps as possible in 12 minutes of the ladder;
- 3 Front squats (women= 35kg/ men= 55kg)
- 3 Shoulder to overhead (women= 35kg/ m3n= 55kg)
- 3 Toes to bar
- 3 Pull ups
- 6 Front squats
- 6 Shoulder to overhead
- 6 Toes to bar
- 6 Pull ups
- 9 Front squats
- 9 Shoulder to overhead
- 9 Toes to bar
- 9 Pull ups
12,12,12,12 15,15,15,15 18,18,18,18, 21,21,21,21, etc
MASTERS
Complete as many reps as possible in 12 minutes of the ladder;
- 3 Front squats (women= 30kg/ men= 50kg)
- 3 Shoulder to overhead (women= 30kg/ m3n= 50kg)
- 3 Toes to bar
- 3 Pull ups
6,6,6,6, 9,9,9,9, 12,12,12,12 15,15,15,15, 18,18,18,18, etc
Posted in WOD
Thursday April 25
April 24, 2013 | Author Rudds
LIFT
4 x 2 Squat Clean
WOD
3 Rounds
In 5 Mins
Run 400m Then in the remaining time AMRAP
3 Thursters @40/20
6 KB Swings @24/16
9 Bar Hop Burpees
Rest 2 min after each AMRAP
Posted in WOD
Wednesday April 24
April 23, 2013 | Author Rudds
Max Effort
OHS
5-5-5-5-5
Manchester Games WOD 2
Complete as many reps as possible in 10 minutes, of;
- 10 Power snatch (women= 25kg/ men= 35kg)
- 10 Burpees
- 10 Box jumps (women= 20″/ men= 24″)
MASTERS
Complete as many reps as possible in 10 minutes, of;
- 10 Power snatch (women= 20kg/ men= 30kg)
- 10 Burpees
- 10 Box jumps (women= 20″/ men= 24″)
Posted in WOD
Tuesday April 23
April 22, 2013 | Author Rudds
OMEM
Odds – pull ups
Evens – Press Ups (HR)
WoD
21-12-21
Squats
KB Swings 24/20
Sit Ups
Posted in WOD
Monday April 22
April 21, 2013 | Author Rudds
Max Effort
Power Snatch
5-5-5-5-5
Manchester Qualifier WOD 1
Complete as many rounds as possible in 8 minutes, of;
- 15 Wall balls (women= 6kg 9ft target/ men = 9kg 10ft target)
- 30 Double unders
MASTERS 40+
Complete as many reps as possible in 8 minutes, of;
- 10 Wall balls (women= 6kg 9ft target/men = 9kg 10ft target)
- 20 Double unders
Posted in WOD
Friday April 19
April 18, 2013 | Author Rudds
Find Max C&Jerk for the day
WoD
6 Rounds
6 Deadlifts
12 Pull Ups
(every time you drop off the bar 1 burpee)
Posted in WOD
Thursday April 18
April 17, 2013 | Author Rudds
Max Effort
Push Press
1-1-1-1-1
WoD
6 Mins AMRAP
10 KB Swing
30 DU
(every time the rope stops 1 x burpee)
Posted in WOD
Wednesday April 17
April 16, 2013 | Author Rudds
Split Jerk
2-2-2-1-1-1
WoD
16 min AMRAP
10 Thrusters
10 Pistols
10 Burpees
Posted in WOD
Tuesday April 16
April 15, 2013 | Author Rudds
Max Effort
Backsquat
1-1-1-1-1
WoD
3 Rounds
5 x Power Snatch
10 x T2B
15 x Press Ups
Posted in WOD
Monday April 15
April 14, 2013 | Author Rudds
Gymnastic Tekkers
Handstand HSPU Handstand walk etc
WoD
21-15-9
Wall Balls
Box jumps
Sit Ups
Posted in WOD
