Archive for the ‘WODs’ Category
200 Plus · 7 April 2010
For Time: KB Swings, 16kg/12kg, 60 Box Jumps, 60cm/45cm, 50 Wall Balls, 9kg/7kg, 40 Pull-ups, 30 GHD Sit-ups*, 20 DB Snatches, 20kg/10kg, 10 (5 each side) * sub with Abmat sit-up as required
Pullups · 6 April 2010
Strict pull-up: 5 x 10; 2121. Cash-out: 1000m row (for time)
Overhead squat · 5 April 2010
Overhead squat: 3, 2, 1, 1, 1. Aim for a new 1RM PB
Rest · 4 April 2010
Active recovery session – Rotate through the following, 5min per station: Light jog or row Foam roller work Mobility drills Stretching
Three Rounds · 3 April 2010
Three rounds for time: Deadlift, 3 @ 80% of 1RM Walking lunge, 15 Double-unders, 30
Front squat · 2 April 2010
Front squat: 5 x 10 @ 70% of 1RM; 20X1. Cash-out couplet, 3 x 10: Hanging leg raises Hindu Push-ups
Push press, run · 1 April 2010
Three rounds: Push press, 40kg/30kg, 12 Run 400m
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