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Tuesday, August 16, 2016
Want to compete?
Click here to find some of the stuff you'll need to do.
Wednesday, June 15, 2016
Wednesday 15th June
WOD
21 Deadlifts (100/65)
Run 800m
15 Deadlifts
Run 800m
9 Deadlifts
Run 800m
Tuesday, June 14, 2016
Tuesday 14th June
KB Snatch
10 x 2 (each arm) as heavy as possible
WOD
50 KB Snatches for time (24/16)
Alternate arms as desired
Monday, June 13, 2016
Monday 13th June
Cindy
AMRAP 20 minutes
5 Pull Ups
10 Push Ups
15 Squats
Friday, June 10, 2016
Saturday 11th June
3 Rounds
75m Walking Lunge
50 Double Unders
25 Russian KB Swings (32/24)
Thursday, June 9, 2016
Friday 10th June
The Chief
5 Cycles – 1 min rest between cycles.
Each cycle consists of AMRAP 3 mins
·
3 Power Cleans (60/40)
·
6 Push Ups
·
9 Squats
Wednesday, June 8, 2016
Thursday 9th June
Deadlift
3-3-3-3-3-3-3
50 V Sits
Tuesday, June 7, 2016
Wednesday 8th June
4 Rounds
Run 400m
5 DB or KB Rows
10 Burpees
Monday, June 6, 2016
Tuesday 7th June
Overhead Squats - 2-2-2-2
Front Squats - 2-2-2-2
Back Squats - 2-2-2-2
Monday 6th June
WOD
Run 1600m
Rest 3 mins
Run 1200m
Rest 2 mins
Run 800m
Rest 1 min
Run 400m
Thursday, May 26, 2016
Thursday 26th May
Deadlift
5-5-5-5-5
Strict Pull Ups
10-10-10-10-10
Ring Dips (no kipping)
5-5-5-5-5
If you can't do more than a couple strict, press toes to the floor for minimal assistance, no kipping though.
Tuesday, May 24, 2016
Wednesday 24th May
AMRAP 20 mins
10 Push Ups
15 Squats
20 Sit Ups
Monday, May 23, 2016
Tuesday 24th May
7 Rounds
12 Kettlebell Power Cleans (24/16kg)
12 Push ups
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