WOD 1/9

August 31st, 2010

5 Sets of:

20 Cal Rower

Ring Push ups 15

Thrusters 10 (40kg)

Chin Ups 10

(Post times to comments)

WOD 31/8

August 31st, 2010

10 Ring Pull ups
15 KB Swings
40 Sit ups
50 Squats

WOD 30/8

August 30th, 2010

21, 18, 15, 12, 9, 6, 3
SDLHP 40kg
Push Jerk 40 kg

5 – 10 min rest then:

3,3,3 Back Squat

WOD 28/8

August 28th, 2010

3 ROUNDS FOR TIME:
30 DEADLIFT
30 PUSH UPS
30 db THRUSTERS

WOD 27/8

August 26th, 2010

21 Push Press
21 Pull Ups
then 18, 18: 15,15:12,12:9,9:6,6:3,3

WOD26/8

August 26th, 2010

5 Rounds:
50 Jumps to Bar
40 Squats
30 Sit ups
20 Push Ups
10 Chin Ups

WOD 25/8

August 25th, 2010

10 Rounds of :
5 Thrusters
20 Double unders
5 Chin ups

WOD 23/8

August 23rd, 2010

30,25,20,15,10

Lunges

Ring Push Ups

Toes 2 Bar

WOD 20/8

August 23rd, 2010

AMRAP 20 min

2 Dips

2 Chins

4 Shoulder Press

8 KB Swings

19/8

August 23rd, 2010

Colin

4 rounds of:

20 Push ups

20 Sit ups

20 Burpees

200 Skips

20 squats