Work Out of the Day

Rest and Recovery

Shaun — Thu, 23 Feb 2012 14:01:34 +0000

MWod:

Prep your lower limbs, for a reapeative beating tommorrow.

Over head Again

Shaun — Wed, 22 Feb 2012 14:01:06 +0000

Strength:

Overhead Squat 5-5-5-5-5

Tomorrow is the day the first open wod is released. Remember you can hit the open wod on Saturday.

Cash out: 10 Renegade Man Makers challenge yourself.

One day till open starts

Shaun — Tue, 21 Feb 2012 14:02:12 +0000

For time:

50 Box jumps 24 (inch box),

50 Jumping pull-ups,

50 Kettlebell swings (1 pood),

Walking Lunge 50 steps,

50 Knees to elbows,

50 Push press (45 pounds),

50 Back extensions,

50 Wall ball shots (20 pound ball),

50 Burpees,

50 Double unders.

Over head rising

Shaun — Mon, 20 Feb 2012 14:01:51 +0000

Skill: Handstand Holds

Strength:

Push Press 3-3-3-3-3-3-3

Cash out:

3 RFT

10 Push press

10 Burpees

Amrap

Shaun — Mon, 20 Feb 2012 05:00:46 +0000

As many rounds as possible in 15 mins of:

4 10 ft Wall Balls 10 kg

6 Pull-up (strict)s

8 Push-up (hand release)s

10 Ring Rows

Are you ready?

Shaun — Mon, 20 Feb 2012 04:05:49 +0000

Games WOD:

As many rounds as possible in 10 mins of:

30 Double Unders
15 Ground To Overheads 35/25kg

Post total rounds

Shuttle

Shaun — Thu, 16 Feb 2012 14:02:50 +0000

For Time:
16 10m Run (shuttle)s
15 Double Unders
12 10m Run (shuttle)s
15 Box Jump 24"/20"
8 10m Run (shuttle)s
15 Double Unders
4 10 m Run (shuttle)s
15 Box Jump 24"/20"

Post total time.

Buddy Lee Awesome Video!

On the Rope

Shaun — Wed, 15 Feb 2012 14:02:10 +0000

Skill: Rope Climb

WOD:

Four RFT

Run 400m

15 HSPU or scaled variations

15ft Rope climb, 2 ascents

-

Shaun — Tue, 14 Feb 2012 14:01:42 +0000

Lunge:

Complete as many rounds as possible in 20 minutes of:
60 Kg Back squat, 7 reps
20Kg dumbbell/Kb Overhead walking lunge, 10 steps (right hand)
7 Burpees
20kg dumbbell/Kb Overhead walking lunge, 10 steps (left hand)

Post total rounds.

Prepare yourself for rope climbs on Thursday.

-

Shaun — Mon, 13 Feb 2012 14:01:53 +0000

HELEN

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings

12 Pull ups

Cash out: GHD Back extensions 25 good form reps