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!!!

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

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

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

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

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

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