04-12-2014

"GRACE"

FOR TIME:

30 CLEAN & JERK (60KG/40KG)

03-12-2014

HELEN

3 ROUNDS

400m RUN

21 Swings (24Kg)

12 Pull ups

02-12-2014

"DIANE"

21 - 15 - 9

DEADLIFT (100 KG)

HANDSTAND PUSH UPS

01-12-2014

"Cindy"


20' AMRAP OF:

5 Pull-ups
10 Push-ups
15 Squats

29-11-2014

WOD 1:

AMRAP 7'

10 JUMPING SQUATS

10 V - UPS

WOD 2:

5 ROUNDS FOR TIME

20 LUNGES

625 M. ROW

20 T2B

28-11-2014

Skill

accumulate 2' deep Squat

accumulate 2' H.S. hold

accumulate 2' Plank hold


Metcon

For Time

10 L-Pull ups

50 Push ups / Ring Push ups

10 strict Pull ups

50 H.R. Push ups / Ring Push ups

10 C2B

27-11-2014

SKILL:

KB CLEAN

KB/DUMBBELL SNATCH

WOD:

AMRAP 20'

50 WALLBALL

50 D.U.

40 KB CLEAN

40 D.U.

30 KB/DUMBBELL SNATCH

30 D.U.

20 KB PRESS (ONE HAND)

20 D.U.

26-11-2014

10' to find 5RM OHS

then

3 Rounds For Time

10 OHS

10 HR Push ups

then

no Rest

2K Row

25-11-2014

SKILL WORK

3 * 10 Hollow Rock

3 * 10 Superman

METCON

20' AMRAP

5 Burpees

5 C2B

30 2unders

24-11-2014

WOD 1:

FRONT SQUAT:FIND A HEAVY 5 AND WORK FOR 3 SETS

WOD 2:

FOR TIME:

20 THRUSTERS (40 KG/30 KG)

20 S.D.H.P.

20 PUSH PRESS

20 O.H. SQUATS 

20 FRONT SQUATS

* E.M.O.M.  YOU STOP AND PERFORM 3 BURPEES