14 KBS 1.5/1
14 BJ 24/20
14 RDS
14 BJ 24/20
14 RDS
"Fun Times"
21-18-15-12-9-6-3
Pull Ups
Steps of Walking lunges with 45/25 plate overhead
Pull Ups
Steps of Walking lunges with 45/25 plate overhead
EMOM Feb 2013
EMOM
3 Clean and Jerk 225/155
13 RDs
3 Clean and Jerk 225/155
13 RDs
Last day of training for Scale competitors in Llyod
21-15-9
Bar Hop Burpees
Thrusters 95/65
Bar Hop Burpees
Thrusters 95/65
Last day of training for RX competitors going to Llyod
” THE CHIPPER”
20 Shoulder to Overhead 155/105
20 Ball Slams (20/14)
20 KB SDHP (1.5/1)
20 KB Swings
20 Burpees (hand release)
20 Bar Climbs
20 Burpees
20 KB Swings
20 KB SDHP
20 Ball Slams
20 Shoulder to Overhead
Llyod T minus 4 days
Al at 165/105
5 Deads
5 cleans
5 snatches
5 rds
5 Deads
5 cleans
5 snatches
5 rds
Llyod T minus 5 days
Row 900M
30 Ring Dips Via MU
30 BJ 24/20
30 Push Press 135/95
30 Ring Dips Via MU
30 BJ 24/20
30 Push Press 135/95
"Something New"
9 KBS 2/1.5 Russian Style
9 J.Back Squats 165/115
9 RDS
9 J.Back Squats 165/115
9 RDS
"Perfect"
15-12-9-6-3
135/95 Thrusters/T2B
135/95 Thrusters/T2B
Hero WOD " McGhee"
30 MIN AMRAP
5 Deads 275/195
13 Push Ups
9 BJ 24/20
5 Deads 275/195
13 Push Ups
9 BJ 24/20
"Who's the bodyweight King"
5 HDST (men strict/ women kipping)
50 Air Squats
50 J.Lunges
5 MU
1 MU to HDST
4 RDS
50 Air Squats
50 J.Lunges
5 MU
1 MU to HDST
4 RDS
"Love Ladders"
OHS 95/65
C2B Pull Ups
Ladder 3,3,6,6,9,9,...
9 MIN
C2B Pull Ups
Ladder 3,3,6,6,9,9,...
9 MIN
EMOM Feb 2013
5 Hang clean 205/145
6 Pistols (3 per leg)
12 RDS
6 Pistols (3 per leg)
12 RDS
"A minute Hey"
Part A
AMRAP for one minute the following movements:
15 sec for transition
1. Rope climb (3pts per climb)
2. Row for calories
3.DB thrusters 45/35
4. Snatch 135/95
5. Toes to Bar
2 rds
Part B
15 sec rest following Part A
then 2:30 min AMRAP WB 20/4
Score is Part A + Part B
AMRAP for one minute the following movements:
15 sec for transition
1. Rope climb (3pts per climb)
2. Row for calories
3.DB thrusters 45/35
4. Snatch 135/95
5. Toes to Bar
2 rds
Part B
15 sec rest following Part A
then 2:30 min AMRAP WB 20/4
Score is Part A + Part B
Main Site WOD
30 Deadlift 155/105
30 Pull Ups
30 BJ 24/20
3 rds
30 Pull Ups
30 BJ 24/20
3 rds
Fast and Hard
10 PWR Cleans 135/95
20 DU
4 rds
2 min rest
2 cycles
20 DU
4 rds
2 min rest
2 cycles
Operating at a deficit
100 Wall Balls
50 2/1.5 Pood KBS
25 Deficit HDST 6"/2"
50 2/1.5 Pood KBS
25 Deficit HDST 6"/2"
EMOM Jan 2013
1 Clean and Jerk 245/155
2 40"/32" B
13 RDs
Last RD ARAMP the C&J
Score is load and last rd reps
2 40"/32" B
13 RDs
Last RD ARAMP the C&J
Score is load and last rd reps
Super duper bodyweight chipper
75 Air Squats
50 Mountain climbers
25 Spider Man Push Ups
20 Burpees
15 SIngle leg Box Jumps (alternating legs) 20/16
50 Pull Ups
15 Toes to Bars
25 HinduPush Ups
50 Jumping Lunges
75 Sit Ups
50 Mountain climbers
25 Spider Man Push Ups
20 Burpees
15 SIngle leg Box Jumps (alternating legs) 20/16
50 Pull Ups
15 Toes to Bars
25 HinduPush Ups
50 Jumping Lunges
75 Sit Ups
Easy 3 RDS
40 Air Squats
8 MU
5 Deads 365/225
3 RFT
8 MU
5 Deads 365/225
3 RFT