5 Rounds For Time of:
20 Kettlebell Swings
20 Hindu Squats
10 Uneven Push Ups (Each Arm)
10 Pull Ups
Post times to comments
We've moved.....
14 years ago
Wednesday 25 March 2009
Sunday 22 March 2009
090322 Sunday's WOD
3 Rounds For Time of:
12 Clean & Press
Run 400m
Post times to comments
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!
12 Clean & Press
Run 400m
Post times to comments
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!
Saturday 21 March 2009
090321 Saturday's WOD
3 Rounds For Time Of:
400m Carry 50kg (sandbag, kettlebells, kegs etc)
400m Run
10 Push Ups
Post your time to comments.
Scale the weight down and the distance as required. 200m is still challenging carrying a weight!
This is my effort in 17:48.
400m Carry 50kg (sandbag, kettlebells, kegs etc)
400m Run
10 Push Ups
Post your time to comments.
Scale the weight down and the distance as required. 200m is still challenging carrying a weight!
This is my effort in 17:48.
Wednesday 18 March 2009
Tuesday 17 March 2009
090317 Tuesday's WOD
For Time:
5 Clean & Press
Run 100m
Pick a challenging weight
Post times to comments
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)
5 Clean & Press
Run 100m
Pick a challenging weight
Post times to comments
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)
Monday 16 March 2009
Friday 13 March 2009
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
Post times to comments
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
Post times to comments
Thursday 12 March 2009
Wednesday 11 March 2009
090211 Wednesday's WOD
For Time:
10 HSPU
2 Pull Ups
8 HSPU
4 Pull Ups
6 HSPU
6 Pull Ups
4 HSPU
8 Pull Ups
2 HSPU
10 Pull Ups
HSPU = Hand Stand Push Ups, if you struggle to do these do elevated push ups (feet higher than your head) at an angle that you can handle. Pull ups should be challenging too, don't use the assistance machine and just go through the motions!
Post your time to comments!
10 HSPU
2 Pull Ups
8 HSPU
4 Pull Ups
6 HSPU
6 Pull Ups
4 HSPU
8 Pull Ups
2 HSPU
10 Pull Ups
HSPU = Hand Stand Push Ups, if you struggle to do these do elevated push ups (feet higher than your head) at an angle that you can handle. Pull ups should be challenging too, don't use the assistance machine and just go through the motions!
Post your time to comments!
Tuesday 10 March 2009
090310 Tuesdays WOD
4 Rounds For Time of:
Run 400m
Rest exactly the same amount of time it took you to run before you run again. If 400m seems a bit beyond you stick to 200m. Add rounds as required.
Post lap times to comments
Run 400m
Rest exactly the same amount of time it took you to run before you run again. If 400m seems a bit beyond you stick to 200m. Add rounds as required.
Post lap times to comments
Friday 6 March 2009
090306 Friday's WOD
10 Rounds For Time of:
10 Deadlifts
10 Pushups
Pick a weight that is challenging but not too heavy that you need to keep stopping.
Post your timeto comments
10 Deadlifts
10 Pushups
Pick a weight that is challenging but not too heavy that you need to keep stopping.
Post your timeto comments
Wednesday 4 March 2009
090305 Thursdays WOD
As Many Rounds As Possible in 9, 12 or 15 mins of:
3 Pull Ups
6 Push Ups
9 Squats
Post number of rounds to the comments
Start with 9 minutes if you are new to this it's not as easy as you might think! Let me know how you get on with it through the comments!
3 Pull Ups
6 Push Ups
9 Squats
Post number of rounds to the comments
Start with 9 minutes if you are new to this it's not as easy as you might think! Let me know how you get on with it through the comments!
Monday 2 March 2009
090203 Tuesday's WOD
5 Rounds For Time:
Run 200m
Row 250m
If you are new to this style of workout, do 3 Rounds. Post your time to the comments.
Run 200m
Row 250m
If you are new to this style of workout, do 3 Rounds. Post your time to the comments.
090302 Monday's WOD
For Time:
30 Reps of Clean & Press
Post your time to comments
If you can't do full squat cleans from the ground, then do hang power cleans (standing with the bar HANGing and CLEANing it to your shoulders), then front squat into an overghead press. Pick a weight that will allow you to do AT LEAST 12-15 reps in one go before you fully extend your arms overhead.
30 Reps of Clean & Press
Post your time to comments
If you can't do full squat cleans from the ground, then do hang power cleans (standing with the bar HANGing and CLEANing it to your shoulders), then front squat into an overghead press. Pick a weight that will allow you to do AT LEAST 12-15 reps in one go before you fully extend your arms overhead.
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