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Jul
22

WOD 22/07/14

Kettlebell swings

The Fundamentals crew getting acquainted with kettlebell swings

WOD - 5 x 5 min mini-WODs:

Buy in with:
1.  20 cal on the rower
2.  20 cal on the air dyne
3.  20 10m shuttle runs
4.  50 double-unders
5.  40 box jump overs (12″)

In remaining time, AMRAP of:
10 C2B pull ups / pull ups / ring rows
20 push ups
30 air squats

Continue on from where you finished for the next round
Score = total rounds/reps for all 5 mini WODs

WOD Scores

 

Jul
21

WOD 21/07/14

The original GANGSTAS Moz + Faz throwing down at lunch today

Strength:
3-3-3-3 push presses

WOD:
Buy in: 40 KB swings (16/24kg)
21-15-9
Push presses (35/50kg)
Toes 2 bar
Cashout: 40 KB swings

WOD Scores

Jul
18

WOD 18/07/14

Midday Man Thrust

Strength:
Barbell complex: deadlift + hang power clean + front squat + shoulder to overhead

WOD:
3 rounds for time
Rx: 50/75   Int: 35/60   Beg: 25/45
12 front squats
12 shoulder to overhead
12 pull-ups

WOD Scores

Jul
18

WOD 17/07/14

Lesley loves pistols…just look at that face!

Skill:
Toes 2 bar & pistol progressions

WOD:
5 rounds: 40secs on / 20secs off
Double unders
Toes 2 bar
Pistols

 

Jul
16

WOD 16/07/14

Running

Who said running in winter wasn’t enjoyable?

Strength:
3-3-3-3 back squat

WOD:
3 x 3 min AMRAPs
Run 250m
Max effort burpee bar touches in remaining time
*Rest 1 minute between rounds

WOD Scores

Jul
15

WOD 15/07/14

Cam’s excellent KB Snatch form. 

Strength:
5-5-5-5 strict pull ups

WOD:
AMRAP 15
12 dumbell hang squat clean (15/20kg)
20 sit ups
8 KB snatches each arm (16/24kg)

 

Jul
14

WOD 14/07/14 – “Fight Gone Bad”

The aftermath of Fight Gone Bad…

“Fight Gone Bad” - 3 rounds for max reps:
1 min wall balls
1 min  sumo deadlift high pull
1 min box jumps
1 min push press
1 min row for calories
Rest 1 minute

Click here for previous scores.

WOD Scores

Jul
11

WOD 11/7/14

Rob’s pretty STOKED with his push press.

Strength:
5-5-5-5 push press

AMRAP 5:
6 box jump overs (20/24″)
6 hand release push ups
- rest 2 mins -
AMRAP 5:
6 burpee pull ups
6 DB push press (15/20kg)

Jul
10

WOD 10/7/14

Muscle Ups

High speed shutter speed on Sam’s muscle ups

Strength:
3-3-3-3 squat cleans

10-8-6-4-2:
Squat clean (50/80kg)
Muscle ups

Muscle up scaling:
Int: C2B + ring dips

Beg: Ring rows + push ups 

Jul
09

WOD 9/7/14

Partner WOD

Josh & Matt working on their 6-packs

Partner WOD – for time:
Run 800m together with med ball
12 alt partner wheelbarrows (15m)
100 Russian KB swings (24/32kg)
100 sit ups
Run 600m together with med ball
8 alt partner wheelbarrows
75 Russian KB swings
75 sit ups
Run 400m together with med ball
4 alt partner wheelbarrows
50 Russian KB swings
50 sit ups

WOD Scores

 

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