Friday, February 20, 2015

Friday 20th February 2015

Strength Bench Press

"Coe"
Ten Rounds for time
10 Thrusters 61/42.5kg
10 Pushups

Wednesday, February 18, 2015

Monday, February 09, 2015

Tuesday 10th February 2015

AMRAP in 10min
Run 200m
20 DB snatch Alternating 20/15kg
30 Double unders
15 Pullups
10 Push Press 50/35kg

Rest 5min then

AMRAP in 10 min
10 Push Press 50/35kg
15 Pullups
30 Double unders
20 DB Snatch Alternating 20/15kg
Run 200m



Todays workout is two separate AMRAP's using the same exercises , but in different order , with a 5 min rest between. Write both scores seperatly to comment

Sunday, February 08, 2015

Monday 9th February 2015

Strength Shoulder Press Week 2

WOD
In 10 minutes following the rep scheme below:
Thruster, 3 reps 45/30kg
3 Ring Pull-ups
Thruster, 6 reps 45/30kg
6 Ring Pull-ups
Thruster, 9 reps 45/30kg
9 Chest to bar Pull-ups
Thruster, 12 reps 45/30kg
12 Ring Pull-ups
Thruster, 15 reps 45kg/30kg
15 Ring Pull-ups
Thruster, 18 reps 45/30kg
18 Ring Pull-ups
Thruster, 21 reps 45/30kg
21 Ring Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


Sunday 8th February 2015

REST DAY

Saturday 7th February 2015

Wednesday, February 04, 2015

Thursday 5th February 2015

Strength
Shoulder Press

3 Rounds for time:
400m run,
21 Box Jumps,
12 Ground to over head

Tuesday, February 03, 2015

Wednesday 4th February 2015

The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories


Sunday, February 01, 2015

Monday 2nd February 2015

14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups


Sunday 1st February 2015

REST DAY

Saturday 31st January 2015

Beach WOD
21 Kettlebell swings
Sprint 40 m on sand
15 Kettlebell swings
Sprint 40m on sand
9 Kettlebell swings
Sprint 40m on sand