Tuesday 31-1-2012
TASKER’S TRIPLET TUESDAY Buy In: 21-15-9 MBC, OHS 30/21kg, KB Swing 24/16kg. Skill/Strength: Snatch Balance. Warm Up then – 1 1 1 1 1. WOD: 21-15-9 Burpee, Hang Power Snatch 40/30kg, Ring Dips. Share on Facebook ...
Archive for January, 2012
Monday 30-1-2012
There’s Something About Mary! A: 10-1 Walking Lunge with Plate Over Head 20k / 15k Plate Burpee B: Skill Development- Pistols / Hspu C: “MARY” 20min amrap 5 x Hspu 10 x Pistols 15 x Pull-up Share on Facebook ...
Flaming Sundays
What is the point in keeping fit if you cant burn a few calories and enjoy the good life….. WOD 1 – 12 Min Time Limit Row 2000m Every 250m 10 x HRPU WOD 2 – 12 Min AMRAP 2 Suicide Sprints 5 – Pull Ups 10 – KB Swings 24/16k 15 – Abmats WOD ...
Saturday-28-1-2012
JUST THE TWO OF US! TEAM GAMES 09:00HRS FIGHT CLUB 10:00HRS SPINNING 10:45AM LADIES ONLY CLASS 2:00PM Share on Facebook ...
27-1-2012
IN – ZANE IN THE MEMBRANE A: Grace’s Big Sister GTOH- 10-8-6-4-2 @ 50k Ab Mat- 2-4-6-8-10 B: Strength- Deadlift 5/5/5/5/5 lift every 2 minutes @75% of your 1Rm. C: In Zanes Little Brother – 10 min amarap 6 – T2Bar 8- Single Oh Kettlebell Squats 24k/16k (scale goblet squat 32k/24k) 10 – Kb High ...
Thursday 26-1-2012
“CAPACITY” A: For max runs 1minute of suicide sprints / 30 seconds rest – 10 Rounds B:For Reps: 5 minutes of Rowing for calories 4 minutes of Double Unders 3 minutes of hang squat snatches for reps (23k/21k) 2 minutes of wall balls for reps 1 minute of Handstand Push-ups for reps C: Max Ghd’s ...
Wednesday 25-1-2012
TASKER TUESDAY WEDNESDAY Warm Up/Mobilise. Part A: 4 Rounds For Time – Row 250m, KB Rack Hold for 1 minute (RX 2×24/16kg, scale to 1). Part B: 10 min Skill/Strength – Thruster tekkers or 3RM. Part C: For Time – 21 15 9 Thruster 42.5/30kg, Box Jump 24/21′, Pull Up. Share on Facebook ...
Tuesday 24-1-2012
A CHEEKY LITTLE NUMBER! Buy-in: 21-15-9 Squats/Sit Ups/Press Ups Some pre-WOD tekkers, then; 15 Power Cleans 60/40 15 Alt Lunges (left/right = 1) 15 Push Press 15 Front Squat 15 Burpee Deadlifts 15 Overhead Squats Every minute put the bar down and complete 4 Burpees until all the movements are complete. wod was taken from ...
Monday 23-1-2012
CRAZY 8 = CRAZY LEGS A: 8 Minute amrap – 8 Walking Lunges / 8 Burpees Rest 2 minutes B: 8 Minute Strength - set a 8Rm Back squat Rest 2 minutes C: 8 Minute Amrap - 8 Double Wallballs 20lb / 14lb 8 Broad Jumps 6′ / 5′ Share on Facebook ...
Sunday 22-1-2012
TRAIN MANCHESTER’S FINAL WOD! For Time Complete 2 Rounds of- 12 Deadlifts 24 Lateral Burpees 2 Rounds of 5 Squat Snatches @ 15 Toes To Bar 1 Round of - 20 Body Weight Squats 5 Rope Climbs Finish with 1 Length hand stand walk. Share on Facebook ...