Annie · 24 December 2009

Strength/power Push press: 3, 3, 3, 3, max. WOD “Annie” 50-40-30-20-10: Double-unders Sit-ups  

By Adam · In WODs · No Comments

Team Effort · 23 December 2009

In teams of 2-3, each member in turn completes 4 rounds of 250m row. When not rowing, you get to recover. Total team time is the final score. If you are solo, row 4x 250m as fast as possible, resting as required between efforts.

By Adam · In WODs · 6 Comments

Front squat · 22 December 2009

Strength/power Front squat: 3, 3, 3, 3, max. WOD 5 rounds: 10 sumo deadlift with high-pull, 40kg/30kg 10 lunges

By Adam · In WODs · 6 Comments

Rest · 21 December 2009

By Adam · In WODs · 3 Comments

Snatch · 20 December 2009

Snatch: 1, 1, 1, 1, 1, 1, 1

By Adam · In WODs · 2 Comments

Max HSPU · 19 December 2009

Strength/power Max Handstand push-up: 5 sets Scale to pike push-ups or decline push-ups as required. WOD 2 rounds: Max. air squats in 2 minutes 2 minute rest  

By Adam · In WODs · 2 Comments

Deadlift · 18 December 2009

Deadlift: 1, 1, 1, 1, 1, 1, 1. Increase the load with every rep. You should complete numerous warm-up sets before hitting your first working single.

By Adam · In WODs · 6 Comments