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W.O.D. |
| August 16th, 2010 under Uncategorized. [ Comments: none ]
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STRENGTH
OHS 3 x 5 or 5 x 3 Reps
Photo: Magnetic Man struggles to get the metal bar off his chest so he can do OHS!!!
MET CON
10 Rounds For Time of:
3 x HSPU
5 x Barrel Over Head any how
7 x Med Mall Slams or Med Ball Cleans
 
Photo: Lisa & Magnetic Man Getting the barrel overhead anyhow. Although Magnetic Man now has to stop the barrel smashing into his magnetic knee!!!
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W.O.D. ‘CINDY’ & SUMO DEADLIFT HIGH PULL |
| August 15th, 2010 under Uncategorized. [ Comments: none ]
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Max Rounds in 20 minutes of:
5 x Pull-ups
10 x Press-ups
15 x Squats
Every 3 Rounds do 21 x Kettlebell Sumo Deadlift High Pulls (32kg)
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W.O.D. Burpee Ladder |
| August 10th, 2010 under Uncategorized. [ Comments: none ]
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On the 1st minute do 1 Burpee
On the 2nd minute do 2 Burpees
On the 3rd minute do 3 Burpees
Continue to 20 Burpees in the 20th minute.
Just keep Going!!! At the start of every minute try as hard as you can to complete that number of Burpees!!!
Make a note of the number of Burpees you miss. Then do that many reps of 1 exercise from the following list. Choose the exercise you really dont want to do!!!
HSPU, Med Ball Clean, KTE, KB Swings, Pull-ups, GHD, Double Unders.
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W.O.D. 5 x Max Rep Chin-ups |
| August 10th, 2010 under Uncategorized. [ Comments: none ]
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Follwed by:
On the Minute, Every Minute do:
15 x Wall Ball Shots (10kg)
For every rep you miss, do 5 x Press-ups at the end of the 25 minutes.
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W.O.D. On the Minute Every Minute do: |
| August 8th, 2010 under Uncategorized. [ Comments: none ]
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2 x Power Clean
Aim for 80-90% of your 1 Rep Max
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W.O.D. Back Squats |
| July 24th, 2010 under Uncategorized. [ Comments: none ]
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1-10-1-20-1-30 Reps
Go as heavy as you can for each set!!!
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W.O.D. “FRAN” |
| July 24th, 2010 under Uncategorized. [ Comments: none ]
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21-15-9 Reps for Time of:
42.5kg Barbell Thruster
Pull-ups
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W.O.D. “RJ” |
| July 24th, 2010 under Uncategorized. [ Comments: none ]
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5 Rounds for Time of:
800m Run
Rope Climb x 5 ascents
50 x Press-ups
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W.O.D. 5 Rounds for Time of: |
| July 24th, 2010 under Uncategorized. [ Comments: none ]
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25 x Barbell Overhead Walking Lunges (Men 20kg, Ladies 15kg)
21 x Burpees
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W.O.D. Partner BEAR & Pull-ups |
| July 24th, 2010 under Uncategorized. [ Comments: none ]
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5 Rounds for total number of Pull-ups of:
BEAR COMPLEX (for this workout Men 40kg, Ladies 30kg)
MAX REP PULL-UPS
The Bear is: clean, front squat, push press, back squat, push press.
Thats 1 Rep, do 7!!!
Do this workout with a partner. 1 person does The Bear, the other person does as many Pull-ups as possible until their partner has finished the 7 Reps of The Bear. Take 1 minute rest between rounds. Do 5 Rounds and add up the total numberof Pull-ups completed by each pair.
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