Dynamic Effort Squat 10×5 in 45 seconds Then 15 min AMRAP 10 pull ups, 10 dumbbell press 20,10kg, 10 15 feet sled pull 60/40kg, 10 push press 40/20kg Deb 25kg, 8+1 sled Dan 25kg, 5+5 pull ups Virge 40kg, 9+7 pull ups Stu 40kg GM, 9+1 rope pull
Archive for the ‘WOD’ Category
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Max effort squat/good mornings Then 15 minute AMRAP 400m run, 10 wall balls, 10 box jumps Deb 47.5 squat, 3+5 wall balls + 4min nose recovery! Rob 47.5 squat, 4+2 laps Pauline 20 squat, 4 rounds Amer 60kg GM, 2+8 box jumps Stu 60kg GM (10GHD,10 pull ups) 5 +1 lap Steve 60kg GM (cycle) [...]
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Max Effort Hang Power Snatch Stu 5x40kg Virge 2x50kg Geoff 5x40kg Mark 5x40kg 10 minutes for maximum reps of press/push press. 6 5m shuttle run, 10 pull ups, Max rep press/push press. -Only a continuous reps count (any hesitation/break means the reps must stop). Stu (pp 35kg) 83 Virge (press 40kg) 67 Geoff (pp 40kg) [...]
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20 minute AMRAP 10 burpees, 15 Toes to bar, 20 Double unders, Run 30m Virge 20 19 du, Stu 21 10 burpees, Deb 19 48 su
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DE Press/Push Press Then 3 Rounds for time 20 pull ups, 15 sit ups, 5 squats with 25/10kg plate, Sled pull/push 15m Virge 7:16 Stu 6:35 (10xghd situps,10xghd back ext) Rob 8:50 Amer 15 mins (cut-off, 2 rounds 15 pull ups) Dee 9:36 Anna 13:17 Jake 11:67 On-ramp Skill work then 400m run, 40 squats, [...]
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ME supine row Virge 70kgx3 Stu 70kgx3 Gray 70kgx3 Rest then 20 min AMRAP 5 pull ups 10 supine rows 15 press ups 70m run Virge 10+15 press ups Stu (bike +2 reps) 8+10 rows Gray 9+15 press ups
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DE back squats & seated good mornings Then 3 muscle ups, 6 HPC, 9 unbroken CTB pull ups, 4 muscle ups, 5 HPC, 8 unbroken CTB pull ups, 5 muscle ups, 3 HPC, 7 unbroken CTB pull ups
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Max Effort low bar box squat Amer 80kg x5 Then 10 minute AMRAP 5 Supine row, 10 Reverse hyper, 15 squats Amer 4 rounds 5 squats Then Mwod! Great work Amer!!
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200 wall balls for time* *Every minute do 5 pull ups Anna 5 squats 175 press ups 17:38 Steve 5 pull ups 150 press ups 19:48 Virge 5 GHD 200 press ups 12:29 Paul 5 pull ups 200 press ups 17:38 Stu 5 pull ups 200 press ups 13:28 Rob 14:08
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Dynamic Effort Press then: 3x rounds of max 2 minute max reps (per team) Pull ups Toes to bar Dips On-Ramp For time: 20 wall balls 20 pull ups 20 thursters 20 kettlebell swings
