WEDNESDAY 220114 For time: 100 Double unders 30 One legged squats 20 Back squats, 60/40kg 10 Burpee chest to bar pull-ups 20 Back squats, 60/40kg 30 One legged squats 100 Double unders Post time to comments.
FRIDAY 170114 Bench press 5-5-5 – then – 21-15-9 reps for time of: Overhead squat, 45/30kg Burpee pull-ups Post results to comments.
MONDAY 220713 Thruster 1-1-1-1-1-1-1 – From rack. 20 minute time cap. – Rest 5 minutes – For time: 100 Burpee pull-ups – Ideally the bar is one foot above your reach. The scaling is to reduce the height of the bar, an example being stepping onto a box/stack of plates. 10 minute time cap. Record results / post to comments.
FRIDAY 210613 Continental clean and press with axle 3RM – 23 minutes to work up to a 3 repetition maximum. As many attempts as needed. – Rest 5 minutes then – As many rounds as possible in 7 minutes of: 7 Shoulder to overhead with axle, 63/38kg 15 Burpees – Advanced can scale up to 7 burpee pull-ups. Record results / post to comments.
SATURDAYS WOD Three rounds for time of: Row 500 metres 10 Burpee pull-ups 10 Burpee box jumps 24/20″ Post time to comments.