20 Apr Sunday, 21/04/13
Rod and Jason V...
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April 2013
19 Apr Saturday, 20/04/13
MOBILITY 6.45-7.00am 7.30-8.15am WOD A) "Bulger" 10 rounds for time: 150m Run 7 Chest-to-Bar Pullups 7 Front Squats (62.5/45kg) 7 Handstand Pushups or B) 10 rounds for time: 150m Run 7 DB Rows (15/10kg) 7 DB Hang Squat Cleans (15/10kg) 7 DB Press (15/10kg) [caption id="attachment_4179" align="aligncenter" width="800"] Tanz 13-1[/caption]...
18 Apr Friday, 19/04/13
AMRAP in 20 minutes: 3 Muscle-Ups 5 Power Snatch (42.5/30kg) 7 Toes-to-Bar 9 Wall Ball (9/6kg) httpv://www.youtube.com/watch?v=8260UjdQ8QA...
17 Apr Thursday, 18/04/13
MOBILITY 6.15-7.00pm “Murph” For time: 1.6 km Run 100 Pullups 200 Pushups 300 Squats 1.6 km Run If you are going to attack this workout as an Rx'd effort be aware that it can take 50 minutes plus. If you are not going Rx'd then treat it as a 45 minute AMRAP completing...
16 Apr Wednesday, 17/04/13
Clean and Jerk 1RM Then "Grace" For time 30 Clean and Jerk (60/40kg) Annie T does "Grace" at male Rx'd weight. Action starts at 3:40 httpv://www.youtube.com/watch?v=ONNFgFmXyUQ...
15 Apr Tuesday, 16/04/13
MOBILITY 6.15-7.00pm Jerk 10-5-5-3-3-1-1-1 15 minutes to find 1RM. First set is with an empty barbell then increment as required. Then Ten rounds for time of: 15 Kettlebell Swings (24/16kg) 15 Situps (15 minute cutoff) [caption id="attachment_4160" align="aligncenter" width="800"] Kim LOpen awesomeness[/caption]...
14 Apr Monday, 15/04/13
Hang Clean 10-5-5-3-3-1-1-1 15 minutes to find 1RM. First set is with an empty barbell then increment as required. Then Ten rounds for time of: 15 Deadlifts (60/40kg) 15 Push-ups (15 minute cutoff) [caption id="attachment_4154" align="aligncenter" width="800"] Hershcules Hunkmanovic Krushtolini.Open 13-2[/caption]...
13 Apr Sunday, 14/04/13 – Rest Day
httpv://www.youtube.com/watch?v=MwQTeFD0OKQ...
12 Apr Saturday, 13/04/13
MOBILITY 6.45-7.30am 7.30-8.15am Change of plan for the wet weather! A) "Sean" 10 rounds for time: 11 Chest-to-Bar Pullups 22 Front Squats (35/25kg) or B) 10 rounds for time: 7 Box Jumps (30/24") 7 Kettlebell Swings (32/24kg) 7 Strict Press (42.5/30kg) 7 V-Ups [caption id="attachment_4144" align="aligncenter" width="800"] Hoo Ru[/caption]...
11 Apr Friday, 12/04/13
“Filthy Fifty” 50 Box Jumps (24") 50 Jumping Pullups 50 Kettlebell Swings (16kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (20/15kg) 50 Back Extensions 50 Wall Ball (9/6kg) 50 Burpees 50 Double Unders ...