3-3-3-3-3
Front Squat
WOD:
Nancy
5rds
21 x Overhead Squat (40/30)
run 400m
Cash Out:
5-10mins Foot Mobilisation
Results:
Monday 31 October 2011
Tuesday 1 November
Buy In:
3-3-3-3-3
Front Squat
WOD:
Nancy
5rds
21 x Overhead Squat (40/30)
run 400m
Cash Out:
5-10mins Foot Mobilisation
Results:
3-3-3-3-3
Front Squat
WOD:
Nancy
5rds
21 x Overhead Squat (40/30)
run 400m
Cash Out:
5-10mins Foot Mobilisation
Results:
Monday 31st October
Buy In...
Mwod circuit/ 2min Push up challenge (hand release)
WOD...
"Karen"
150 Wall Balls 20/10lbs
Cash Out...
Paralette L Sit. 3 attempts at max hold, post accumulated times.
Results:
Mwod circuit/ 2min Push up challenge (hand release)
WOD...
"Karen"
150 Wall Balls 20/10lbs
Cash Out...
Paralette L Sit. 3 attempts at max hold, post accumulated times.
Results:
Thursday 27 October 2011
Friday 28 October
Buy In:
5 x 400m. Rest as long as it took to run the previous 400m
WOD
Linda
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Cash Out:
10 mins Hip Mobility
5 x 400m. Rest as long as it took to run the previous 400m
WOD
Linda
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Cash Out:
10 mins Hip Mobility
Wednesday 26 October 2011
Thursday 27 October
Buy In:
2 min max reps - Power Clean (60/25)
WOD:
Coe
Ten rounds for time of:
10 Thrusters 95lb
10 Ring push-ups
Cash Out:
3 rds
30 sec Plank hold left side
30 sec Plank hold right side
30 secs front plank
2 min max reps - Power Clean (60/25)
WOD:
Coe
Ten rounds for time of:
10 Thrusters 95lb
10 Ring push-ups
Cash Out:
3 rds
30 sec Plank hold left side
30 sec Plank hold right side
30 secs front plank
Monday 24 October 2011
Tuesday 25 October
Buy In:
3-3-3-3-3
Front Squat
WOD:
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-undersElizabeth
Cash Out
100 x Weighted Sit Ups
3-3-3-3-3
Front Squat
WOD:
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-undersElizabeth
Cash Out
100 x Weighted Sit Ups
Sunday 23 October 2011
Thursday 20 October 2011
Friday 21 October
Buy In:
2 mins Challenge - 60kg Deadlift (men and women)
WOD:
15 min AMRAP
5 x Kettlebell Clean & Jerk (16/24)
10 x Dumbbell Thrusters (10/20)
15 x GHD / Abmat Sit Ups
Cash Out:
10 Minute Squat Challenge!!!
2 mins Challenge - 60kg Deadlift (men and women)
WOD:
15 min AMRAP
5 x Kettlebell Clean & Jerk (16/24)
10 x Dumbbell Thrusters (10/20)
15 x GHD / Abmat Sit Ups
Cash Out:
10 Minute Squat Challenge!!!
Wednesday 19 October 2011
Thursday 20th October
Buy In:
2 Min Double Under Challange
WOD:
"Isabel"
For time:
Snatch 60/40kg 30 reps
Cash Out
10 minute Shoulder Mobilisation
2 Min Double Under Challange
WOD:
"Isabel"
For time:
Snatch 60/40kg 30 reps
Cash Out
10 minute Shoulder Mobilisation
Tuesday 18 October 2011
Wednesday 19 October
Buy In:
2 Min Max Reps SHoulder 2 Overhead @ 60/25 kg
WOD:
5 Rds
run 150m
20 x Press Ups @40/25
run 150m
20 x Sit Ups
run 150m
20 x Pull Ups
run 150m
20 x Squats
Cash Out
10 minute Shoulder Mobilisation
Results
2 Min Max Reps SHoulder 2 Overhead @ 60/25 kg
WOD:
5 Rds
run 150m
20 x Press Ups @40/25
run 150m
20 x Sit Ups
run 150m
20 x Pull Ups
run 150m
20 x Squats
Cash Out
10 minute Shoulder Mobilisation
Results
Monday 17 October 2011
Tuesday 18th October
Buy In:
6x Rope Climbs for time
WOD:
7 rounds
10x Pistols
12x Ring dips
15x Pull-ups
Cash out
http://www.mobilitywod.com/2010/09/episode-29-use-your-tv-to-time-your.html
6x Rope Climbs for time
WOD:
7 rounds
10x Pistols
12x Ring dips
15x Pull-ups
Cash out
http://www.mobilitywod.com/2010/09/episode-29-use-your-tv-to-time-your.html
Sunday 16 October 2011
Monday 17th October
Buy In:
3-3-3-3-3 Overhead Squat
WOD:
12 Min AMRAP
20 x Air Squats
Row 150.
Cash Out:
Super Couch Stretch
Hip Extension
True Hip Extension.
2 Mins on each
Results
3-3-3-3-3 Overhead Squat
WOD:
12 Min AMRAP
20 x Air Squats
Row 150.
Cash Out:
Super Couch Stretch
Hip Extension
True Hip Extension.
2 Mins on each
Results
Thursday 13 October 2011
Friday 14 October
Friday 14 October
Buy In:
2k Row
WOD:
The Chameleon'
As many rounds as possible in 20 minutes using 20kg for men and 8kg for women (Kettlebells):
3 x Chest Press
1 x Get-up
3 x One Arm Swings
3 x Clean and Press
1 x Get-down
Left and right hand equals 1 round.
Cash Out:
Open Up The Hip
Buy In:
2k Row
WOD:
The Chameleon'
As many rounds as possible in 20 minutes using 20kg for men and 8kg for women (Kettlebells):
3 x Chest Press
1 x Get-up
3 x One Arm Swings
3 x Clean and Press
1 x Get-down
Left and right hand equals 1 round.
Cash Out:
Open Up The Hip
Wednesday 12 October 2011
Thursday 13 October
Tabata Something Else
32 consecutive Tabata intervals
(20sec on-10sec rest) of;
8 x Pull ups
8 x Push ups
8 x Sit ups
8 x Squats
Score total reps for all rounds.
Results
32 consecutive Tabata intervals
(20sec on-10sec rest) of;
8 x Pull ups
8 x Push ups
8 x Sit ups
8 x Squats
Score total reps for all rounds.
Results
Tuesday 11 October 2011
Wednesday 12 October
Buy In:
Tabata Double-under
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
WOD:
10 rounds
10-9-8-7-6-5-4-3-2-1x reps
Power clean (75% bw)
Pull-ups
Cash Out:
Work on your weakness!!!! Lets put together a 1 week plan to improve the areas you most need.
Results:
Tabata Double-under
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
WOD:
10 rounds
10-9-8-7-6-5-4-3-2-1x reps
Power clean (75% bw)
Pull-ups
Cash Out:
Work on your weakness!!!! Lets put together a 1 week plan to improve the areas you most need.
Results:
Sunday 9 October 2011
Monday 10 October
Buy In:
Burgenor Warm Up PVC/10/20kg
WOD:
Yannick
10 rounds
3x Snatch grip deadlift (55kg/35kg)
6x Power snatch
9x Overhead squat
Cash Out:
Jog 1 mile
Results
Burgenor Warm Up PVC/10/20kg
WOD:
Yannick
10 rounds
3x Snatch grip deadlift (55kg/35kg)
6x Power snatch
9x Overhead squat
Cash Out:
Jog 1 mile
Results
Thursday 6 October 2011
Friday 7th October
Buy In
2 min AMRAP of Strict Pull ups
WOD
3 rounds
Use same bar weight throughout
15x Deadlifts 40/30 kgs
15x Front squats
15x SDHP
15x Push Press
50 Double unders
Cash Out
Cooldown with the Instructor
2 min AMRAP of Strict Pull ups
WOD
3 rounds
Use same bar weight throughout
15x Deadlifts 40/30 kgs
15x Front squats
15x SDHP
15x Push Press
50 Double unders
Cash Out
Cooldown with the Instructor
Wednesday 5 October 2011
Thursday 6th October
Buy In
Tabata 30:20 Rowing
WOD
For time
Run 400m
30x Ring dips
30x Sit-ups
30x Thrusters (30/20kg)
30x Push-ups
30x Box jumps
30x KB swings (24/16kg)
Run 400m
Cash Out
http://www.mobilitywod.com/2011/07/episode-283365-resetting-after-a-shoulder-tweakbrutally-sore-shoulders.html
Results
Tabata 30:20 Rowing
WOD
For time
Run 400m
30x Ring dips
30x Sit-ups
30x Thrusters (30/20kg)
30x Push-ups
30x Box jumps
30x KB swings (24/16kg)
Run 400m
Cash Out
http://www.mobilitywod.com/2011/07/episode-283365-resetting-after-a-shoulder-tweakbrutally-sore-shoulders.html
Results
Tuesday 4 October 2011
Wednesday 5 October
Buy In
Shoulder Press 1-1-1-1-1
WOD
3 rounds
30x Shoulder Press (40/20)
12x Pull-ups
21x Overhead squat (40/20)
Run 400m
Cash Out
Improving the Back Squat Shoulder Position
Results
Shoulder Press 1-1-1-1-1
WOD
3 rounds
30x Shoulder Press (40/20)
12x Pull-ups
21x Overhead squat (40/20)
Run 400m
Cash Out
Improving the Back Squat Shoulder Position
Results
Tuesday 4 October
Buy In
3-3-3-3-3-3-3 Front Squats
WOD
Run 400m
5 rounds
5x Power cleans (70kg/35kg)
10x Burpees
Run 400m
Cash Out
super-couch
Results:
3-3-3-3-3-3-3 Front Squats
WOD
Run 400m
5 rounds
5x Power cleans (70kg/35kg)
10x Burpees
Run 400m
Cash Out
super-couch
Results:
Monday 3 October 2011
Monday 3rd October
Buy in:
Deadlift 3-3-3-3-3
WOD:
'Angie'
100x Pull ups
100x Press ups
100x Sit ups
100x Squats
Results
Deadlift 3-3-3-3-3
WOD:
'Angie'
100x Pull ups
100x Press ups
100x Sit ups
100x Squats
Results
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