WOD 23/12
Happy Birthday Ann-Maree
A
75 Power snatches 35kg
B
Helen
Run 400 m
21 Kettlebell Swings
12 Chin ups
c Bikini’s
100 Rusties
50 V Sit ups
25 Butterflys
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Archive for December, 2010
WOD 22/12
A
Jackie
1 km Row
50 Thrusters 20 kg
30 Chin ups
B Tyre Smashing
60 Sledgehammers
40m Tyre Flip
WOD 21/12
2 Rounds For Time
15 Squat Clean Thrusters 60 kg
150 Double Unders
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WOD 20/12
100 Squats
5 Chins
5 Dips
75 Squats
10 Chins
10 Dips
50 Squats
15 Chins
15 Dips
25 Squats
20 chins
20 Dips
WOD 16/12
Fran
21- 15- 9
Thrusters
Chin ups
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WOD 15/12
Happy Birthday Michelle
( happy Flying)
30 Min AMRAP (as many rounds as possible)
Done with a partner
1 person does the first set
2 person does the second set and so on, try complete as many rounds in 30 minutes
5 push ups
10 cleans
15 Squats
WOD 14/12
AMRAP 20 min
As many reps as possible in 20 minutes
10 Push Ups
10 Squats
10 Burpees
10 Double unders
10 kettlebells swings
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WOD 13/12
3 Rounds for Time
Run 400
12 Knees to Elbows
15 K.B RTW
18 Rustys
21 Double unders
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WOD 10/12
3 Rounds
Run 800
12 Knees to Elbows
15 Kettlebells RTW
18 Turkish get ups
21 Box Jumps
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WOD 9/12
3 Rounds for Time
15 Chin ups
50 squats
15 Chin ups
400 Skips
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