Archive for October, 2013

Week 43 28 th October 2013

October 27th, 2013

MONDAY HAPPY INTERNATIONAL JUDO DAY.  YEAH

100 thrusters 45kg/ 30   20 kb swings every time you rest.

100 burpees

1600m run

Tuesday

Deadlift

5 5 5 5 5

12 min amrap

7 push press 60kg/40

7ohs

15 sit ups

Wednesday

10 rft

7 burpees

7 chest to bar

7 toes to bar

run 100m

thurday

Happy 50th Georgina

10 9 8 7 6 5 4 3 2 1

ohs 45/35kg

hspu

burpees-chins

run 100m

friday

10 100m sprints 20 sec rest between sprints

tabata this

row wallballs

burpees

v sits

lunges

saturday

cleans 5 5 5 5 5

12 min amrap

5 Deadlifts

20 double unders

10 push ups

 

Week 43 21st October 2013

October 20th, 2013

Monday

happy birthday big ben.

3 rft

run 800

42 chins

42 push ups

42 box jump

42 double unders

 

Tuesday

happy birthday georgia

21 18 15 12 9

toes to ears

squat clean and jerk 60/40kg

Wednesday

mystery wod

Thursday

 

Tabata This

Push Ups

Box Jumps

KB Swings 32/ 24

Double Unders

Jumping Lunges

Friday

Happy Birthday Ange

21-15-9

KB Sling shot

KB round the worlds

Kb snatch

Kb squats

Kneeling KB swings

Saturday

Filthy Fifty

Box Jumps

jumping chins

KB swings 16kg/12

Lunges

Knees to elbows

push press

Back extentions

wallballs

burpees

Double Unders

week 41 14 October 2013

October 13th, 2013

Monday
10 rounds
10 toes to bar
10 burpies
10 box jumps
run 100m

TUESDAY
MYSTERY WOD HAHAHA

Wednesday

3RFT

Run 100m

50 squats

run 100m

50 push ups

run 100m

50 sit ups

Thursday

OHS

3 3 3 3 3 3

20 min amrap

run 400m

21 Deadlifts 75kg/50kg

Friday

30 muscle ups or 3 chins and the dips for every muscle up.

B

Sally squats.

Saturday

Gwen

15 12 9

clean and jerk

not allowed to let go of the bar at all. If you rest between sets counts as a foul and start again.  Post load to spreadsheet.

 

Week 40 8th October 2013

October 7th, 2013

Monday
Holiday rest day

Tuesday

Deadlift
5 5 5 5 5

elizabeth

21 15 9
Cleans
ring dips.

Wednesday

7 Rounds for Time

21 Shoulder Press

21 Romanian Deadlifts

 

Thursday

Team Wod

20 Min Amrap

50 Thrusters

50 Chins

200 Double Unders

100 Burpees

B Sally planking

Friday

20 min Amrap

5 Hand stand Push ups

10 ring dips

10 toes to bar

run 100m

 

Saturday

Hang squat snatch

3-3-3-3-3

50 sit ups, 50 double unders, 50 sit ups, 50 walking lunges, 50 sit ups, 50 burpees, 50 sit ups.