WODs

For Time:   10 – 1 Vs 1 – 10 of:   Thruster (42.5kg, 30kg) Muscle Up*     *Scale for MU’s today is Chest To Bar Pull Ups x 2, or regular Pull Ups x 2. **27 Minute time … Continue reading →

For Max Load:   Push Jerk 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2   As well as the load, concentrate on your footwork. Make ’em move! (NO SPLIT JERKS ALLOWED!) Post loads … Continue reading →

In 10 min complete as many rounds of:   1 to 10 of: Kettlebell Swings (24kg,16kg) vs Burpee Then 1 to 10 of: Box Jumps (24″, 18′) vs Burpee    

Part a): Bent Over Row 3 x 10   Part b): 15min AMRAP of: Ascending Ladder in Handstand Push Ups ** China Town Run ***HSPU Ladder: Male on wall – increase by 3s i.e. 3,6,9,12 Female on wall – increase by … Continue reading →

Open WOD 13.4   12 min AMRAP of: 150 Wall Balls 90 Double Unders Muscle Ups Then 11min EMOM of:   7 Thrusters (35kg,25kg) 7 Burpees  

Part a): DeadLift 3 x 5   Part b): Open WOD 13.4 7 min AMRAP climb the ladder in 3’s of: Clean and Jerk (62.5kg,42.5kg) Toes to Bar *** 3,6,9,12 …..   Post time to comments.  

For Time:   30 Back Squat (BW / 80% BW) 2000m Row 30 Back Squat   *25 Minute time cap     Post total time, 2km row time, and Back Squat load to comments.      

Tabata v Tabata*: of:   Shoulder Press (20kg/15kg) Vs Push Up – REST 2 MINS – Pull Up Vs Kettlebell Swing (24kg/16kg) – REST 2 MINS – Box Jump (24″/20″) Vs Double Under   *Tabata protocol consists of a MAX … Continue reading →

20min AMRAP:   of: China Town Run 7 Hang Power Cleans (60kg,40kg) 7 Knees to elbow   Post rounds to comments.  

For Max Load:   Front Squat 10 – 10 – 10 – 10 – *?? *??= 5th Set – 90% of successful 10 rep max and go for max reps (must be over 10reps or repeat that set)   Post … Continue reading →

  Complete For Time: 1.6km Run 100 Pull-Up 200 Push-Up 300 Squat 1.6km Run The WOD must start and finish with a full 1.6km Run. Exercise in between may be partitioned as needed. For extra challenge perform exactly as written. … Continue reading →

For Max Load:   Snatch 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1   Post loads to comments

20min AMRAP:   of: 10 DB Burpee Box Overs (2x20kg,2x15kg) 20 Abmat sit ups 10 2 for 1 Wall Balls (9kg,7kg) China Town Run     Post rounds to comments.  

For Time:   10 – 1 in Reps of: Press (50kg, 35kg) KettleBell Swing (24kg, 16kg) Pull Up     Post time to comments.      

16min AMRAP:   of: China Town Run 8 Front Rack Lunges (50kg,35kg) 8 Burpee Over Bar     Post rounds to comments.

Part a): Back Squat 3 x 5   Part b): Elizabeth 21, 15, 9 of: Clean (full) (62.5,42.5) Ring Dip **Time cap of 15mins**   Post time to comments. Compare to 21/12/12  

In Pairs: 5 rounds of 30secs each of: Sit ups/Overhead sit ups Walking Lunge/Overhead walking lunge Burpee/Burpee to bar Push Press (20kg,15kg) Row (cal)   Post reps to comments. Goodbye Matt!!  

Part a): Strict Press 5 – 5 – 5    Part b): Complete As Many Reps As Possible (AMRAP) in 10 Minutes of: 10 Hang Power Snatch 10 Push Ups   Post reps to comments.  

For Time:   of: 45 Thrusters (42.5kg,30kg) 45 Chest to Bar Pull ups     Post time to comments.  

For Load: Deadlift 1 – 10 – 1 – 20 – 1 – 30 Establish a 1rm for the day then use in the above rep scheme. All sets must be completed unbroken. If weight is dropped rested on the … Continue reading →

12min AMRAP    of: 15 Box Jumps 12 Push Press (52.5kg,35kg) 9 Toes to Bar     Post total rounds to comments.  

26min AMRAP   of: 1 Thruster (85% of 1RM) 17 Ball Slams (9kg,6kg) 8 Strict Pull Ups 8 DB Clean and Jerk (2x20kg, 2x 15kg)     Post total rounds to comments.  

4 Rounds for Time   of: China Town Run 30 Kettlebell Swings Unbroken (24kg,16kg) *** *** Every time you put the Kettlebell down in your swings = 7 Burpees     Post time to comments.  

7 Rounds for Time   of: 7 Knees to Elbow 14 Box Jumps (24′,20′) 7 Push Jerks (62.5kg,45kg)     Post time to comments.  

Part A):   Bent Over Row 3 x 10   Concentrate on perfect form and posture.   Part B): Open WOD 11.4 10 Minute AMRAP  of: 60 Bar Facing Burpees 30 Overhead Squat (55kg, 40kg) 10 Muscle Up*     … Continue reading →

7 Minute AMRAP of: An incremental ladder increasing reps by 2 each round (2 Push Press, 4 Push Press, 6 Push Press, etc etc)   One Arm DB Push Press (alternating arm) (20kg,15kg) Overhead Sit Up (20kg, 15kg) DB Static … Continue reading →

For Max Load:     Clean   3 – 3 – 3 – 3 – 3 – 3 – 3   Post loads to comments

  7 Rounds For Time Of: 7 Overhead Squat (50kg, 35kg) 7 Chest To Bar Pull Up China Town Run     *40 min time cap. Post times to comments.  

Part a): Dead Lift 3 x 5 (try to add more to last time, between 2.5 – 5kg)   Part b): Complete As Many Rounds/Reps As Possible (AMRAP) in 10 Minutes of: 5 Strict Handstand Push Up 15 Wall Ball … Continue reading →

3 Rounds For Time: of: China Town Run 8 Push Press* (60kg, 40kg) 8 Burpee Muscle Up/Burpee Pull Up**   *No racks. **If bands are required then do all 8 burpees followed by 8 pull ups. Only Burpee Muscle is … Continue reading →

For Max Load:   Back Squat 5 – 5 – 5 – 5 – 5   Post loads to comments  

17 min AMRAP Of: 250m Row 7 Power Snatch (45kg, 32.5kg) 10 V – Up   Post rounds to comments.  

Every Minute On The Minute (For 4 Mins) Followed by Every OTHER Minute On The Other Minute, For A Total Of 20 Mins of: Thrusters The WOD breakdown will go as follows: Mins 1-4; 5 Reps (On the minute) Mins … Continue reading →

Complete The Following For Time 50 Box Jumps 50 Jumping Pull-Ups 50 Kettlebell Swings (16kg) 50 Walking Lunge 50 Knees To Elbows 50 Push Press (Bar) 50 Banded Good Mornings 50 Wall Ball (9kg/7kg) 50 Burpees 50 Double Unders Post … Continue reading →

Part A): Back Squat   3 x 5 Back Squats   Part B): 3 min AMRAP Of:     3 Power Clean (62.5kg/45kg) 6 Push Ups 9 Air Squats Rest 1 min and then repeat 5 times Post rounds to comments. … Continue reading →

For Time: Seamstress Run then… 3 Rounds of: 10 Strict Pull Ups 20 Single Arm DB Snatch (20kg, 15kg) then.. Seamstress Run   Post times to comments.  

For Max Weight Of:   Behind the Neck Press (Snatch Grip) 5 – 5 – 5   Push Press 5 – 5 – 5  

20 min AMRAP Of: 7 Front Squat (50kg/37.5kg) 14 Box Jumps (24,18) 3 Laps of Farmers Carry (AHAP) Post rounds to comments.    

5 Rounds for Time of: 12 Deadlifts (70kg,50kg) 9 Hang Power Clean (70kg,50kg) 6 Push Jerk (70kg,50kg)  

4 Min AMRAP of: 6 Hang Power Clean (52.5kg, 37.5kg) 3 Muscle Up*   – Rest exactly 2 mins then…. –   4 Min AMRAP of: 6 Hang Power Clean (52.5kg, 37.5kg) 3 Muscle Up   – Rest exactly 2 … Continue reading →

15 Min AMRAP of: China Town Run 5 Push Press (55kg, 37.5kg) 15 Front Squat   Post number of rounds to comments.

30secs on and 30secs off for 12 mins of: Rowing Rest 3 mins then ….. 30secs on 30secs off for 12 mins of: Kettlebell Swings (24kg,16kg)     Post total metres on row and total number of Kettlebell Swings completed … Continue reading →

3 Rounds for Time of: 21 Toes to bar 15 Deadlifts (100kg,70kg) 9 Pull Ups  

3 Min AMRAP of: Double Unders Then with no rest go straight into a….   24 Min AMRAP of: 11 Burpees 7 Ground To Overhead (60kg, 40kg) 13 Back Squat   Then with no rest go straight back into……. 3 … Continue reading →

15 Min AMRAP of: 7 Hi-Hang Squat Clean (50kg, 35kg) 5 Handstand Push Up 12 Kettlebell Swing (24kg, 16kg)

Part A: 25 sec hold of: Wall Squat Plank Hold Chin Over Bar Hold/ Ring Row Hold Hollow Hold/Dead Bug Part B: 7 min AMRAP of Burpee to 6″ target    

For Time: 21 – 15 – 9 of: Thrusters (42.5kg, 30kg) Pull Ups     *15 Min Time Cap.   Post times to comments. Compare to 4/11/13

On The Minute:   On the minute complete 5 Burpees, in the remaining time MAX REPS Power Snatch (52.kg, 37.5kg) The Goal is to complete 75 Power Snatch.   30 Minute Cut Off.

20min AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats

The Anchorman WOD:   Channel 4 Rounds For Time: China Town Jog Run 9 Sex Panther-ing Barbell Bent Over Row (50kg, 35kg) 20 Gun-Sculpting Single Arm Alternating Snatch (20kg, 15kg) 60 Double Unders**     *25 min time cap **Why … Continue reading →