090325 Wednesday's WOD

5 Rounds For Time of:

20 Kettlebell Swings
20 Hindu Squats
10 Uneven Push Ups (Each Arm)
10 Pull Ups

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090322 Sunday's WOD

3 Rounds For Time of:

12 Clean & Press
Run 400m

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I did this with 45kg Bar in 12:57. Last 400 was a killer, just as well I couldn't get enough air in to spew!

090321 Saturday's WOD

3 Rounds For Time Of:

400m Carry 50kg (sandbag, kettlebells, kegs etc)
400m Run
10 Push Ups

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Scale the weight down and the distance as required. 200m is still challenging carrying a weight!

This is my effort in 17:48.

090318 Wednesday's WOD

Run 2, 3 or 5k

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090317 Tuesday's WOD

For Time:

5 Clean & Press
Run 100m

Pick a challenging weight

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Mark and I did this earlier using a sandbag, kettlebells and some trees for markers. Will repost from YouTube with audio later.

Mark's 50kg Sandbag (9:52)




My 2 x 16kg Kettlebells (6:49)

090316 Monday's WOD

7 Sets of 1RM

Deadlift

Focus on technique

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090212 Friday's WOD

Friday 13th......unlucky!

Complete As Many Rounds As Possible in 13 minutes of:

5 Pull Ups
5 Dips
15 Squats

If you can't do the pull ups or dips use assistance or sub push ups for example

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