Tuesday 1 March

Hang power snatch 3-3-3-3-3 reps

Monday 27 February

Fight Gone Bad

3 rounds of 1 minute each

Wall Ball squat

Sumo deadlift high pull (40kg/30kg)

Box jump

Push press (40kg/30kg)

Row (calories)

Count total reps for score.
Rest 1 minute between rounds

Sunday 26 February

21-15-9 reps of:

95 pound Sumo deadlift high-pull
95 pound Overhead squat

Saturday 26 February

Back Squat 3-3-3-3-3 reps

Friday 25 February

For time:

Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Thursday 24 February

All lifts performed with empty 45# bar
Run 400m
40x Back squats
40x Front squats
40x Overhead squats
Run 400m
40x Shoulder press
40x Push press
40x Push jerks
Run 400m
40x Hang power cleans
40x Hang power snatch
Run 400m

Wednesday 23 February

Deadlift 3-3-3-3-3 reps

Tuesday 22 february

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Monday 21 February

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Sunday 20 February

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads per lift.

Saturday 19 February

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Friday 18 February

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Thursday 17 February

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Wednesday 16 February

Nancy

5 rounds,

Run 400m

15x Overhead squats (40/30)

ALC Competition 13 Feb 2011

We all popped down to take part in the Andover Leisure Centre challenge. The Event consisted of:

Bike 2 miles
40 x 40kg Bench Press
40 x 20kg Shoulder Press
Row 800m
30 x Press Ups30 x Squat Thrusts
30 x Sit ups
8 x Shuttles (500m est)

(This was scaled for the girls and had 3 standards, Gold, Silver and Bronze)

James and Michelle took the honours for AFS. We popped down to the Weatherspoons after for food and a social. All in all a good day with friends!!

Tuesday 15 February

Five rounds of:

5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Saturday 12 February

Badger

3 rounds
30x Squat clean (40/30)
30x Pull-ups
Run 800m

Friday 11 February

"Wittman"

Seven rounds for time of:

1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Thursday 10 February

5 rounds

Set up 3 cones 20m apart, start WOD at center cone
20-40-20m shuttle run
8x KB swings (72#)
16x Push-ups

Wednesday 9 February

"Ledesma"

Complete as many rounds as possible in 20 minutes of:

5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

Tuesday 8 February

Grace

For Time:

30 x C&J (60/40)

Monday 7 February

Karen

For time:
150 Wallball shots, 20 pound ball

Saturday 5 February

Snatch balance

3-3-3-3-3

Friday 4 February

G.I Jane

100 Burpee Pull Ups

Thursday 3 February

Overhead Squat

1-1-1-1-1-1-1 reps

Wednesday 2 February

For time:

60 kg Thruster, 15 reps
15 kg weighted Pull-up, 15 reps
40kg Thruster, 21 reps
10 kg weighted Pull-up, 21 reps
20kg Thruster, 36 reps
36 Pull-ups