Archive for March, 2009
100 squats and rows · 24 March 2009
40,30,20,10 Air Squat Ring rows
Deadlift and Press · 23 March 2009
DL 5-5-5-5 Shoulder Press 5-5-5-5
Eva · 22 March 2009
5 rds Run 800 30 KB Swings @ 32/24kg 30 Pull ups Scale as necessary- Rounds/load or reps.
Hopkins (A Hero WOD) · 21 March 2009
Today is a rest day. However, we are dedicating today to the memory of Cpl Mathew Hopkins who was killed in Afghanistan whilst serving his second tour. Cpl Hopkins, a member of the 1st Mentoring and Reconstruction Task Force (MRTF-1) died in an intense firefight with Taliban insurgents. This workout is named in honour of [...]
Never-ending thrusters · 20 March 2009
100 Thrusters for time 40kg men 25kg Women
Muscle-ups · 19 March 2009
30 Muscle ups for time. Or Practice MU progression from knees or sub 3 ring pull ups and 3 ring dips for 1 MU.
Burpie bookends · 18 March 2009
20 Burpees 7 rounds of: 10 SDHP @ 40 kg 10 ring dips 20 Burpees
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