Daily WOD

Tuesday, 22/11/11

Back Squat 10-9-8-7-6-5-4-3-2-1 The set of 10 reps begins with the bar. Attempt to work up to your 1RM by the final set. 5 x 100m Rowing Sprints for total time. ...

Monday, 21/11/11

5 Rounds for max reps, 1 minute per station: Pistols Pushups Pullups Rope Climb httpv://www.youtube.com/watch?v=TWvIu7s-vIM&feature=player_detailpage...

Sunday, 20/11/11 – Rest Day

Saturday, 19/11/11

"Danny" AMRAP in 20 minutes: 30 Box Jumps 24" 20 Push Press 50/35kg 30 Pullups httpv://www.youtube.com/watch?v=gzF2_AoPBY4&feature=player_detailpage...

Friday, 18/11/11

Front Squat 5-5-5-3-3-3-1-1-1-1 ...

Thursday, 17/11/11

For time: 1km Run 1-2-3-4-5-6-7-8-9-10 Knees to Elbows 10-9-8-7-6-5-4-3-2-1 Overhead Lunge (20/15kg) 1km Run  ...

Wednesday, 16/11/11

21-15-9 Handstand Pushups Deadlift Glute-Ham Raise httpv://www.youtube.com/watch?v=swytqZLmdao&feature=player_detailpage...

15/11/11

Clean and Jerk 5-5-5-3-3-3-1-1-1-1 httpv://www.youtube.com/watch?v=idE9nAIKh8Q&feature=player_detailpage...

Monday, 14/11/11

AMRAP Kettlebell Swings. There are three rounds of 5 minutes duration with a 2 minute rest between them and the other exercises must be completed before Kettlebell reps can be accumulated. Round 1 400m Row 100m Sprint Kettlebell Swings (24/16kg) Round 2 400m Run 30 Seconds of L-Sit Kettlebell Swings (24/16kg) Round 3 400m Row 10 Shoot-throughs Kettlebell...

Sunday, 13/11/11 – Rest Day