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Showing posts from April, 2012
A] Push Press
3rm in 15 mins B] 3min max  Ring dips C] 7 Min AMRAP
7 Box Jumps
7 Burpee
7 KB Swing 24/16kg
B - Back Squat  3rm in 15 mins 
C - Tabata  pull ups (strict) push ups (hog) sit ups (Abmat) squats  (hbh)
D - Hand stand Hold
For time:
Three rounds of:
7 Deadlifts (150 / 102 kg)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (10/6 kg ball to 10')
21 Toes-to-bar
then,
30m Farmer carry (2 - 32/24kg kb)
28 Burpee box jumps (24" / 20" box)
30m Farmer carry (2 - 32/24kg kb)
3 Muscle-ups

Thursday Rest day

After Wednesday WOD lets work on are depth in snatch rather than power snatching, light load work tekkers 
B - Rest Day  Catch up Wod Snatch/clean tekkers snatch Balance
B - Snatch Ladder 
You will have 1 min to perform 20 double-unders/ tuck jumps, and then one snatch. There is a 30-second "reset" time to add your next weight.  
allowed to attempt the lift again in the remaining time, and/or attempt to get extra double-unders. The extra double-unders will be used to break ties for athletes who snatched the same weight.
Women's weights (kg): Beginners 32.5, 35, 37.5, 40, 42.5, (Rx) 45, 47.5, 50, 52.5, 55, 57.5, 60 Men's weights (kg): Beginners 35, 40, 45, 50, 55, (Rx) 60, 65, 70, 75, 79.5, 84, 88, 93, 
score is highest lift completed, plus the number of double-unders at the final station.
For example, if an athlete successfully snatches 70kg, then moves to the next station, completes 20 double-unders and misses 275kg, then completes 15 double-unders, the athlete's score is 71.5
For time:
50 Back squats (60 / 42.5kg)
40 Pull-ups
30 Shoulder-to-overhead (60 / 42.5kg)
50 Front squats (38 / 30 kg)
40 Pull-ups
30 Shoulder-to-overhead (38 / 30 kg)
50 Overhead squats (30 / 20kg)
40 Pull-ups
30 Shoulder-to-overhead (30 / 20kg)
Time cap: 22 minutes

A week of Regional WODS

B - HSPU tekkers Kick up  Kipping 
C - Diane  (regional WOD 1) 21-15-9 Deadlift  HSPU 

AMRAP Friday

B - Press
3rm
C - 10 min AMRAP
3 hspu
6  Deadlift @100/75kg
12 KB swings @32/24kg
24 air squats

thursday Rest Day

Enjoy your rest day hit some tekkers and work your Drills 
Catch up WOD, Gymnastic Tekkers,  Snatch Balance 

B - weighted ring dips  1rm
C - 10.9.8.7.6.5.4.3.2.1
ring dips
box jumps 30”/24”
Oh sit ups @15/10
(15min cut off)
some tekkers on double unders 
B) cash in :- 200 Double unders  10 rounds of 10 pull ups  10 pistols  cash out :- 200 double unders
C) 3 x 20 K2E
what better than to start the week upside down 
B - dead lift
find your 3rm
C - 3min max
hspu
D - 15-12-9
100kg dead lift
wall walks  E - 100 twists
B - Rest day  - Catch Up WOD or  General skills  - double unders  - muscle ups  - Hand Stand Push ups/walks  - Pull Ups/butterfly
NO LIFTING WEIGHTS
a general idea of what our new toy is for
B - SDHP
for 1rm
C - 9-7-3
SDHP @60/45
Pull ups  D - 3 x 10 GHD Sit ups

cheeky girls

Happy Birthday to Shorty, Ali G and Doreen enjoy these nasty girls together
B - cheeky girls
cash in - 30 clean and jerks @60/45
50-40-30-20-10
double unders
sit ups
cash out - 30 snatches @ 60/45kg

Tuesday WOD

Martin Dean, Aarhus, Denmark.
Hope you all had a good Easter, lets return with a nice combo

B - Front Squat
for 1 rm
C - 15 - 12 - 9
front Squat 70/52.5
kb c&j alt 24/16

Thursday WOD

50 Push ups (Cash in)
30 - 20 - 10
KB Swings  @32/24 kb turkish get ups
50 push ups (Cash Out)

weds wod

18 min Ladder
3 Curtis P @40/30
3 T2R 3 Ring Pull ups  6 Curtis p @40/30
6 T2R 6 Ring Pull ups  increase by 3 each round
etc etc
B - Push Press
for 1 rm
C - 21 - 15 - 9
Hang clean @60/45
Push press @60/45
A - Warm Up
3 rounds
walking lunges
15 push ups
15 v sit ups
200m run
B - Michael
3 rounds
800m Run
50 Bach Extensions
50 sit ups
C - 3 min hollow hold