WOD043008

3 rounds for time of:
10 shuttle runs (400m)
20 box jumps @ 12"
30 sit ups
50 rope skips

WOD 042908

21-15-9 of:
KB Snatch L/R @ 24kg
Ring Dips

WOD042808

Jin Han's Birthday WOD 04-28-1988

4 rounds for time of:

28 thrusters @ 12kg (26lbs) / arm
19 pull-ups
8 KB swings @ 32kg
8 handstand push-ups

WOD 042608

3 rounds for time of:
15 vertical jumps
15 KB swings @ 24kg
15 knees to elbows
3 stair sprints

WOD 042508

3-3-3-3-3 of:
Weighted Pull Ups
Weighted Ring Dips

Record weight of each set. There is no time component to this workout.

WOD 042408

10-9-8-7-6-5-4-3-2-1 of:
KB Single Arm Swing
KB Snatch
KB Clean & Press

KB@24kg. Scale as needed.

WOD 042308

10 Shuttle Runs
50 Ring Dips
10 Shuttle Runs
50 Push Ups
10 Shuttle Runs
50 Handstand Push-Ups

10 Shuttle runs are approximately 400m. If you have no access to rings, 1 ring dip=3 bar dips.

WOD 042208

21-18-15-12-9-6-3 of:-

KB swing @ 24kg
Pull-up

WOD 042108

Do 5 rounds for time of:

40m farmer's walk @ 24kg/arm
15 ring push-up
15 sit-up
15 sumo deadlift @ 24kg/arm

Repeat from 27th Feb

WOD 041808

3 rounds for time of:
5 KB Single Arm Suitcase Deadlift L/R @ 32kgs
5 KB Single Arm Seated Press L/R @ 24kgs
10 Weighted Ring Pull-Ups @ 20kgs

WOD 041708

In 20 minutes, do as many rounds as possible of:
10 Push-ups
1 Turkish Get-Up @ 16kg L/R
40m Shuttle Run

Compare to 022008

WOD041608

(Repeat from 021208)

5 rounds for time of:
10 KB single arm snatch L/R @ 20kg
10 handstand push-ups
3 shuttle runs

WOD 041508

John-Son's Birthday Workout

4 rounds for time of:
15 wall ball
19 burpees
87 rope jump

WOD 041408

30 muscle ups for time
or
3 pull-ups & 3 ring dips for every muscle up

WOD 041208

For time of:
20 tyre flip and hop in hop out
50 handstand push-ups
2k run

Results

WOD 041108 Friday

10-9-8-7-6-5-4-3-2-1 of:
strict pull-ups
ring push-ups
Kb swing @ 32kg

WOD 041008

3 rounds for time of:
100 rope skips
20 box jumps @ 12"
10 shuttle runs

WOD 040908

Do 3-3-3-3-3-3-3 of:

1. KB single-arm military press
2. KB single-arm push press
3. KB single-arm jerk

L then R arm
Pick a challenging weight.

WOD 040808

"Andrew"
In 20 minutes, do as many rounds as possible of:
5 pull-ups
10 burpees
15 sit-ups

WOD 040708

5 rounds for time of:

10 Single Arm Overhead Squats @ 35lbs L/R
Run 400m

WOD 040508 "KB DAY"

1 minute Single Arm Swings x 5 rounds
1 minute Single Arm Jerks x 5 rounds

Choose a conservative KB weight for this WOD. Rest 30 secs between each 1 minute set. The goal is to finish all sets without setting down your KB during the 1 minute of work. Record reps of each minute.

"Pushmore 300"

3 rounds for time of:

1. 20 x pullups
2. 20 x sumo deadlift to push-up @ 32kg KB each arm
   
3. 20 x 24" box jump
   
4. 20 x KB double clean @ 12kg each arm
   
5. 20 x hanging knee to elbow raises

(Last call for WOD is at 8:30pm. Thanks)

WOD 040308

"Helen"
3 rounds for time:
10 (40m) shuttle runs
21 KB swings @ 24kg
12 pull-ups

"J.T"

21-15-9 of:
Handstand Push Ups
Rings Dips
Push Ups

WOD 040108

1050 Shuttle Runs for time. (approx. 42k run)
Bring some Power Gels

WOD 033108

Pull-ups 1-1-1-1-1-1-1 reps

WOD 032908

4 rounds for time of:
400m run
Rest 2 mins between rounds

WOD 032808

"Tabata Something Else"
32 consecutive rounds of 20secs of work, 10secs rest in between.
Do 8 rounds of each exercise in the following order:

pull-ups
push-ups
sit-ups
squats

The workout is scored based on total reps.

Click HERE to download the video of Rob Miller doing this WOD

WOD 032708

"Fran"

21-15-9 of:
95lb Thrusters
Pull-Ups

Use DB/KB for thrusters.

WOD 032608

3 rounds for time of:
20 Box Jumps @ 24"
20 Knees to Elbows
20 Shuttle Runs (indoor) or 2 blocks run (outdoor ) [600m]