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May
22

WOD 22/05/15

Cleans

Like Mother, like Son! Jacqui & Murray go rep-for-rep in today’s cleans.

AMRAP 16
Buy In – 40 Burpees
Then, ascending ladder:
1 Power Clean (35/50kg)
1 Front Squat
1 Shoulder to Overhead
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
etc …

WOD Scores

May
21

WOD 21/05/15

Fundamentals

Welcome to the new crew Rob, John, Kelly, Laura and Darren

“KARABEL”
6 Rounds for Time
5 Power Snatches (45/60)
25 Wall Balls (14/20)
SCOREBOARD

May
20

WOD 20/05/15

Kettlebell Swings

Angela in the SPOTLIGHT!!

“LONG HELEN”
5 Rounds for Time
Run 400m
21 KB Swings (16/24)
12 Pull-Ups

WOD Scores

May
19

WOD 19/05/15 – “Elizabeth”

RING DIPS

Kieren hanging around between “Elizabeth” cleans

“ELIZABETH”
21 – 15 – 9
Power Cleans (45/60)
Ring Dips

Click here for previous Elizabeth scores

WOD Scores

May
18

18/05/15

Box Jumps

Chae and the 5:45am girls reppin’ out their box jumps this morning

30-20-10:
Dumbbell Thrusters (12.5/17.5kg)
Sumo Deadlift High Pull (30/45kg)
Box Jumps (20/24″)
scoreboard

May
15

WOD 15/05/15

Double Unders

Tara takes flight during her double unders!

 

STRENGTH
5 x 5 Strict Pull Ups

AMRAP 12
6 Deadlifts (55/80kg)
12 Pull Ups
24 Double Unders

WOD Scores

May
14

WOD 14/05/15

Farmers Carries

Nothing beats heavy farmers carries to get the forearms burning!

STRENGTH
4 x 5 Back Squat

FOR TIME:
150m  Farmers Carry (2 KB x 24/32kg)
20 Burpees
250m Farmers Carry (1KB x 24/32kg)
15 Burpees
400m Run
10 Burpees
scoreboard

 

May
13

WOD 13/05/15

box jumps

Robyn, Laura and Gemma flying through their box jump overs

4 Rounds for Total Reps:
1 min Row for Calories
-30 sec Rest-
1 min Box Jump Overs (20/24″)
-30 sec Rest-
1 min Toes to Bars
-30 sec Rest-
1 min Deadfall Over Shoulder (30/40kg)
-1 min Rest-

WOD Scores

May
12

WOD 12/05/15

Squats

Ankle mobility this morning before we hit the squat clean thrusters


FOR TIME:

Run 400m
20 Squat Clean Thrusters (30/45kg)
Run 400m
20 Squat Clean Thrusters
Run 400m

WOD Scores

May
11

WOD 11/05/15

Overhead Squats

Welcome back Perko… you’ve still got it, though that’s not what the deadballs were designed for…!

[A] Snatch Complex
1 snatch grip deadlift + 1 hang squat snatch + 2 overhead squats

[B] 15-12-9-6-3
Overhead squats (30/45kg)
Burpee pull ups
scoreboard

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