29-05-12
1 – 1000 meters for time.
2 – follow the following sequence in order
21
push press 50/35
Toes to bar
Ring row
Plyo push ups
18
Push Jerk 60/40
Knees to elbow
Ring Push ups
15
Balance Jerk 50/35
Plyo push ups
12
SDHP 60/40
28-05-12
Body Weight Back Squat Ladder
2-4-6-8-10 reps with the following couplet after each lift;
50 Sit Ups - 400m Run
25-05-12
“Cindy”
20 Minute AMRAP of:
5 pull ups, 10 Push Ups, 15 Squats
then,
Run 1800m for time.
No wet hair sub will be row for max distance in 12 minutes.
24-05-12
Bar jogging.
20 Hang clean, 15 push jerk, 10 back squat, 5 OHD squat.
5 rounds- every time the bar touches the ground do 5 burpees.
22 – 05 – 12
Partner WOD
Whilst one partner performs one exercise, the other is conducting the opposite exercise until either the feet or bar touch the ground.
30 Ring Pull Ups – Deadlift Hold 100/60 kg
30 Ring Dips – Deadlift Hold 100/60 kg
60 Wall Ball – Chin Up hold
200m DB farmers carry 20/25 kg (1 each)
40 Ring Push Ups – Squat hold
40 Ring Rows – Hanging L sit
18-05-12
Bottom To Bottom Tabata Squats
8 sets of air squats. 20 seconds of work (max air squats) followed by 10 seconds of rest until all 8 sets are completed. The 10 seconds of rest should be spent in the bottom of the air squat position.
Max effort push-ups
1 x Max effort unbroken set.
Complete as many rounds as possible in 12 minutes of the following couplet:
50 m Walking lunge
50 Sit ups
Post rounds and reps to comments.
17-05-12
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight, Bench press: body weight, Clean: 3/4 body weight
Set up three bars and storm through for time.
Post total time.
16-05-12
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post total time.
