Team WOD with Peter.
60-40-20 Box Jumps @ 20", 30-20-10 DB Thrusters @ 10kg, 60-40-20 Sit Ups, 30-20-10 Burpees, 60-40-20 Double Unders, 60-40-20 Row for calories - Each person does every exercise and set alternating between work and rest.
38:22
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Monday, June 28, 2010
Saturday, June 26, 2010
Friday, June 25, 2010
Thursday, June 24, 2010
Wednesday, June 23, 2010
Tuesday, June 22, 2010
Monday, June 21, 2010
Sunday, June 20, 2010
Saturday, June 19, 2010
AMRAP 20 Minutes - 4 minutes Thrusters @ 43kg, 3 minutes Chin Ups, 2 Minutes Walking Lunge (m) @ 20kg Plate, 1 minute Double Unders (4 DU=1Point), 1 minute Burpees, 2 minutes Sit ups, 3 Minutes Snatch @ 43kg, 4 minutes Overhead Squat @ 43 kg.
243 PR'
1st attempt
Thrusters - 52
Chin Ups - 35
Walking Lunge - 40m
Double Unders - 28 (7)
Burpees - 10
Sit Ups - 51
Snatch - 24
Overhead Squat - 24
Sofa : 250 Double Unders for time Burpee Penalty for each rest/mistake with Burpees to be completed at the end.
5:04
(Best time 4:18)
243 PR'
1st attempt
Thrusters - 52
Chin Ups - 35
Walking Lunge - 40m
Double Unders - 28 (7)
Burpees - 10
Sit Ups - 51
Snatch - 24
Overhead Squat - 24
Sofa : 250 Double Unders for time Burpee Penalty for each rest/mistake with Burpees to be completed at the end.
5:04
(Best time 4:18)
Friday, June 18, 2010
Thursday, June 17, 2010
Skill developement : Hand Stand Push Ups, Kipping Chin Ups.
Overhead Squat 3-3-3-3-3
40-50-55-60-60
60 kg PR'
Deadlift Row : 21 Deadlift, 750m Row, 15 Deadlifts, 500m Row, 9 Deadlifts, 250m Row. All deadlifts @ 102.5KG.
8:24
(Previous Best 7:52)
Khalipa - 7:03 (http://www.youtube.com/watch?v=etAKh8ztGjg)
Bionic - 7:52 (http://www.youtube.com/watch?v=f1aESIaaoDs)
Overhead Squat 3-3-3-3-3
40-50-55-60-60
60 kg PR'
Deadlift Row : 21 Deadlift, 750m Row, 15 Deadlifts, 500m Row, 9 Deadlifts, 250m Row. All deadlifts @ 102.5KG.
8:24
(Previous Best 7:52)
Khalipa - 7:03 (http://www.youtube.com/watch?v=etAKh8ztGjg)
Bionic - 7:52 (http://www.youtube.com/watch?v=f1aESIaaoDs)
Wednesday, June 16, 2010
Tuesday, June 15, 2010
Monday, June 14, 2010
Sunday, June 13, 2010
Saturday, June 12, 2010
Friday, June 11, 2010
Thursday, June 10, 2010
Wednesday, June 9, 2010
Tuesday, June 8, 2010
Monday, June 7, 2010
Annie in a boat: 50, 40, 30, 20, 10 x Double Unders and Sit ups. In this workout before each round you do an ergo, before the 50 Set row 500m, before the 40 set row 400 m etc.
14:30 PR'
(Previous best 15:54)
Skill Developement : Knees to Elbows (50 Reps), 20" Box Jump (5 x 30 Rest 1 minute between sets for ten minutes)
14:30 PR'
(Previous best 15:54)
Skill Developement : Knees to Elbows (50 Reps), 20" Box Jump (5 x 30 Rest 1 minute between sets for ten minutes)
Sunday, June 6, 2010
Saturday, June 5, 2010
Friday, June 4, 2010
Thursday, June 3, 2010
Wednesday, June 2, 2010
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