Archive for January, 2013

WOD 010912

Front Squats 5 x 5

60kg

Strict Pull Ups 5 x 5

WOD 010713

Back Squats 3-3-3-3-3

60-70-75-80-85(1) (PR!)
*Compare to 121913

Then:-

Three rounds for time of:
15 Wall Balls @ 10kg/5kg
15 Knees-to-Elbows
50 Double Unders

Beginner: Scale movements and load as necessary.
Advanced: Sub KTEs with Toes-to-Bar.

WOD 010513

For time of:
30 Shoulder-To-Overhead @ 45kg/30kg
30 Pull Ups
Run 600m
20 Shoulder-To-Overhead @ 45kg/30kg
20 Pull Ups
Run 400m
10 Shoulder-To-Overhead @ 45kg/30kg
10 Pull Ups
Run 200m

Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 50kg/35kg, Chest-to-bar pull ups.

26:18 @ 40kg

Bonus Workout

Front Squats

5-5-5-5-5

40-45-50-55-60kg

 

WOD 010413

Power Cleans 2-2-2-2-2

40-42.5-45-45-47

Then:-

21-15-9 reps for time of:
Kettlebell Swings @ 24kg/16kg
Dumbbell Hang Power Cleans @ 35lbs/25lbs

6:56

Beginner: Scale movements and load as necessary.
Advanced: KB @ 32kg/20kg, DB @ 40lbs/30lbs.

WOD 020101

Backsquats 12-10-8-6-4-2

50-55-60-65-70-80(PR!)