Sunday 30th October 2011

Rest Day

Saturday 29th October

Beach WOD,
AMRAP in 20 min
24 Russian Kettlebell swings 24/16kg
down dune
12 Grasshoppers (left+right = 1)
Sprint up dune

Friday 28th October 2011

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between

The score is the total of the scores from the five

Post score to comments.

Thursday 27th October 2011

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Wednesday 26th October

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 24/16kg
Right-arm Kettlebell snatch, 24/16kg
Pull-ups

Post time to comments.

Tuesday 25th October 2011

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
6 Deadlifts, 100kg/70kg
12 Pull-ups
24 Double-unders

Jason Khalipa 11:43. Post time to comments.

Monday 24th October 2011

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.