Author: Jim King

16 Mar Thursday, 17/03/16

Partner or Team WOD AMRAP in 30 minutes: 10 Power Cleans (50/35kg) (^70/50kg) 10 Burpee Box Jumps (24/20") 3 Rope Climbs 400m Run - The run does not count towards the score. - If working as a pair, Partner A completes as many reps as possible while Partner B runs 400m. When...

15 Mar Wednesday, 16/03/16

Rotating to the next station every 30 seconds for 30 minutes: 1 Handstand Pushup 20 Double Unders 3 Deadlifts @60 - 70% 4 Dumbbell Power Snatches (1 x 20/15kg) ...

14 Mar Tuesday, 15/03/16

- Scores for 16.3 must be submitted by 10am Tuesday morning. “The Bear” Complex 5 rounds for max load One round = 7 cycles of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press The bar cannot rest on the ground at any point during the round. ...

13 Mar Monday, 14/03/16

The beginning of April marks our five years as an affiliate in Salisbury. To celebrate we will be holding an in-house team competition similar to our end of year championships. Currently, the proposed date is Saturday, April 9th. Members are invited to form teams made...

13 Mar Sunday, 13/03/16 – Rest Day

11 Mar Saturday, 12/03/16

6am - 9am Open 16.3 AMRAP in 7 minutes of: 10 Power Snatches (35/25kg) 3 Bar Muscle-Ups Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps...

10 Mar Friday, 11/03/16

A) AMRAP in 4 minutes: 20 Double Unders 10 KB Swings (24/16kg) Rest 2 minutes B) AMRAP in 4 minutes: 10 Wall Ball (9/6kg) 5 Toes-to-Bar Rest 2 minutes C) AMRAP in 8 minutes: 20 Double Unders 10 KB Swings (24/16kg) 10 Wall Ball (9/6kg) 5 Toes-to-Bar - Score = total reps e.g. A) 123 + B) 95 + C) 167...

09 Mar Thursday, 10/03/16

A) Snatch 1-1-1-1-1-1-1 B) For time: 500m Row 400m Run 30 Hang Power Snatches (40/25kg) ...

08 Mar Wednesday, 09/03/16

For time: 30 Push Presses (45/30kg) 30 Pull-Ups 800m Run 30 Push Presses (45/30kg) 20 Chest-to-Bar Pull-Ups 800m Run 30 Push Presses (45/30kg) 10 Muscle-Ups 800m Run ...

07 Mar Tuesday, 08/03/16

A) Deadlift - 20 minutes to work up to heavy 5's B) AMRAP in 10 minutes: 3 Deadlifts (125/90kg) 7 Box Jumps (24/20") 11 Pushups https://www.youtube.com/watch?v=kHbB7BSoge0...