WOD:

10 x 400m sprints

90 second rest between each round, fastest and slowest times will be recoded.

Post times to comments…

WOD:

10-9-8-7-6-5-4-3-2-1

Air Squats

Knees 2 elbow

Burpees

Deadlift (100/70kg)

Post times to comments…

Helen

Three rounds for time:

400m Sprint

21 KB Swings

12 Pull-ups

- Rest -

Three Rounds:

30 KB swings

30 Double unders (90 skips)

30 Sit-ups

Post times to comments…

WOD:

800m Sprint

Technique:

Power Clean

Jerk/Push Press

Metcon:

“Death by Clean and Jerk”

One Clean and jerk should be executed succesfully within the first minute. Then two in the second minute, three in the third minute, etc. If the athlete fails to do all needed reps within the time limit, then his/her last completed round will be recorded.

Weight: 60/40kg

Post completed rounds in comments…

WOD:

Five rounds for time:

40 Double unders (100 skips)

30 Box Jumps

20 KB Swings (1.5 Pood)

Post times to comments…

WOD:

Tabatha

*Means high intensity work at short intervals, made up of 20 seconds work and ten seconds rest.

Eight rounds of each movement, then one minute rest before going to the next type of exercise. Round with the LEAST reps will be the recorded number.

Squats

Push-ups

Sit-ups

Pull-ups

Box-Jumps

Post LEAST rounds to comments…

Cardiovascular conditioning…

 - then -

WOD:

“Diane”

21-15-9

Deadlifts (120/80kg)

Handstand Push-ups

Post times to comments…

WOD:

Overhead squat: Establish a one rep max

Then…

Three rounds of

21 x Overhead lunges (20/10kg)

21 x Burpees

Post times to comments…

WOD:

3km run

Post times to comments…

WOD:

5 rounds of 5 Deadlifts

5 rounds of combo: 5 x Static shoulder spress, 5 x 1/2 presses, 5 x Push presses

5 rounds of 10 x bouncing back squats

5 rounds of maximum static pull-ups

Post loads to comments…