Month: June 2012

HERO WOD D.T.  5  ROUNDS FOR  TIME 50KG/70KG DEADLIFTS X 10 HANG CLEANS X 9  PUSH JERKS X 6

WOD  KAREN – FOR TIME 150 WALL BALLS 7KG/9KG  

WOD  Strength  Thrusters 5×3 Main WOD Kettle Mad 20 min AMRAP From 12kg to 24kg Goblet Squat x10 Push press x10 Swings x10 SDUP X10

WOD  AMRAP 20 MINUTES DEADLIFT B/W X 5 BOX JUMP X 10  WALL CLIMBS X 5  LEG THROUGH X 10 

STRENGTH BOX SQUATS  5×5 MAIN WOD 30 X  PUSH PRESS 50kg /30kg 40 X  PULL UPS 50 X  SWINGS 24kg/16kg 60 X  SIT-UPS 70 X  BURPEES

Strength / technique Clean and jerk 7×3 WOD 5 rounds for time 5x Thruster 40/25 10x Box jump 24/20 5x Pull ups 10xWall ball 9/7

MAX THIS WOD 1 MIN REST IN-BETWEEN EXERCISES UNBROKEN DOUBLE UNDERS   X 3 MINS MAX DISTANCE ROW   X 3 MINS MAX WALL BALL   X 3 MINS MAX CLEAN & PRESS 40/25   X 3 MINS BOX JUMP   X 3 MIN

STRENGTH OVERHEAD SQUAT 1-1-1-1-1-1 WOD 5 ROUNDS FOR TIME SDHP @ 40KG X 10 THRUSTER @ 40KG X 10 BURPEES X 10

PARTNER WOD GIRLS & BOY TEAMS 150 OF EACH EXERCISE BETWEEN PARTNERS. YOU MUST COMPLETE ALL 150 OF EACH EXERCISE BEFORE MOVING ONTO THE NEXT EXERCISE 1.AIR SQUATS 2. PRESS UPS 3. BOX JUMPS 4. PULL-UPS (MEN) & RING ROWS (WOMEN) 5. SIT-UPS