WOD 28th September
A Overhead Squat
1 -1 – 1 -1
B
15 min Amrap
10 Wallball shots
10 Toes to Wall
10 Box jumps
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Archive for September, 2011
WOD 27th September
A
4 Rounds for Time
24 push ups
18 Hang Squats
Run 400m
12 TGU
30 Double Unders
B 50 MB side to side
50 V passes
1 min Plank
26/9
Warm up
500m row
10 burpees
10 shuttle shuffles
15 sit ups
WOD PART A
Deadlift 3,3,3,3
PART B 15 min AMRAP
5 Burpees
10 Toes 2 Bar
20 shuttle shuffles
23/9
3 Rounds for time:
25 Chin Ups
25 Push ups
25 Squats
25 Thrusters
25 Burpees
21 Sept
A:
5 Rounds
Max reps
Bench Press , body weight
Chins
B:
3 Rounds
30 Sledgehammers
run 400m
20 Sept
Fight gone bad
Wall Ball
SDLHP
Push Press
Row
19th September
2 Rounds
20 Deadlift 70/40
25 Squats
20 KB Swings 24/16
30 Sit ups
40 D’ unders
15 Pull Ups
20 V-Kick
20 WB cleans
3 min rest
16 Sept
3 Rounds:
20 Burpees
20 KB Swings
10 Reverse KB Swings
20 Push Ups
10 Double KB Swings
10 Ring Dips
Run 400m
15 Sept
Warm up
row 800
4 Rounds for time:
20 Plate lunges 20/25
5 Clean & Jerk
20 Sit ups
20 wipers
6 Turkish stand ups
14th Sept
8 rounds for time
30 double unders
15 snatch 40/30
5 OH squats 40/30
