Power Clean & Squat

W.O.D. Fri 17th Oct
"Power Clean & Squat"

Power Clean & Squat 10,8,6,4,2
Sip-ups 50,40,30,20,10

Jennifer & Sandy's Challenge

W.O.D. Thu 16th Oct
"Jennifer & Sandy's Challenge ~ Version A ~ Oct '08

For four minutes each discipline

Row 4min, rest 1 min

CrossTrain 4 min, rest 1 min

Box Step 4min, rest 1min

repeat for 3 rounds.

Record metres for Row & CrossTrain.
Record number steps, multiply by 10 for score:
eg 112 steps, score 1120

"20~15~10"

W.O.D. Wed 15th Oct

"20~15~10"

20 Med Ball Clean & Squat

15 Push-ups

10 Pull-ups

Rounds in twenty minutes

Front Squats

W.O.D. Tue 14th Oct

"Front Squat Build"

10 hang power cleans twice to warm up wrists followed by
Warm-up sets of, 8 then 6 then 4 reps increasing weight to starting weight.

then

7 sets of 3 reps increasing weight if possible.

Its a Good One

W.O.D. Mon 13th Oct
"Its a good one!"

Row/Run/CrossFit Train 500m

KBS ~ 21,18,15,12,9

Push Press ~ 9,12,15,18,21

Cracking the Code

W.O.D. Sat 11th Oct

"Cracking the Code"

1 rep shoulder press

1 rep box step

2 reps shoulder press

3 reps box step

5 reps shoulder press

8 reps box step

13 reps shoulder press

21 reps box step

row/run/crossfit train 500m

four rounds for time

The Dumbbells must be held whilst doing the box steps.

Only put them done when rowing/running etc.

Mr Joshua

W.O.D. Fri 10th Oct

"Mr Joshua"

Run/Row/Cross Train 400m

30 sit-ups

15 Deadlifts 60% 1RM