16 May WOD – Tuesday, 17/05/11
Back Squat 5-5-5-3-3-3 ...
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Author: Jim King
15 May WOD – Monday, 16/05/11
Complete as many rounds as possible in 15 minutes: 5 Muscle-ups 10m Burpee Broad Jump 15 Crunch Ball ...
14 May Sunday, 15/05/11 – Rest Day
HAPPY BIRTHDAY JO!! ...
13 May WOD – Saturday, 14/05/11
7:30am Fundamentals Overhead Squat 8:30am WOD "Nancy" 5 rounds for time: 400m run 15 Overhead Squat 40/30kg httpv://www.youtube.com/watch?v=wjuULPqI-WY...
12 May WOD – Friday, 13/05/11
"Jackie" 1000 meter row 50 Thrusters 20kg 30 pull-ups This video is worth watching to the end. If you want to skip some of the intro stuff skip to the 4 minute mark and go from there. Pat "Manimal" Barber (recently placed second in the Australasia region for the Games...
11 May WOD – Thursday, 12/05/11
50 Kettlebell swings (24/16kg) Then: 10-9-8-7-6-5-4-3-2-1 Box Jumps (30/24") Shoot-throughs Then: 800m run httpv://www.youtube.com/watch?v=20pZiKH2mJw&feature=player_detailpage...
10 May WOD – Wednesday, 11/05/11
Press 5-5-3-3-1-1 Then 3 rounds: 20 Push Press at 50% of Press 1 RM Max reps of Supine Ring Row Rest as required between sets. Score is total of accumulated Ring Rows. ...
09 May WOD – Tuesday, 10/05/11
Complete as many rounds as possible in 20 minutes: 6 Toes to Bar 9 Deadlift 80/50kg 15 Lateral Bar Jumps ...
08 May WOD – Monday, 09/05/11
Power Clean 3-3-3-3 Squat Clean 3-3-3-3 ...
06 May WOD – Saturday, 07/05/11
7:30am Fundamentals - Front Squat 8:30am WOD "Helen" 3 rounds for time: 400m run 21 Kettlebell swings 24/16kg 12 Pull-ups Level 2 Benchmark workout. Target time is sub 11:30. httpv://www.youtube.com/watch?v=T5gL9IIzbsY&feature=player_detailpage...
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