Snatch 4 x 3 rep

W.O.D.

Row 1500m

50 Double under

50 Push press (40/30)

50 Burpee

50 Kettlebell swing (24/16)

Partition the workout any way you want.

Deadlift 5 x 3 rep

W.O.D.

10 Box Jump

10 Sit up

10 Overhead Squat (40/30)

10 min, as many rounds as possible.

Weighted pull up 3 x 3 rep

W.O.D.

10 Clean (50/35)

15 Kettlebell swing (24/16)

20 Press up

5 rounds for time.

Gymnastic ring hold progressions

Muscle up progressions

Double unders

W.O.D.

‘Diane’

Deadlift (100/70)

H.S.P.U.

21, 15, 9 reps for time.

Overhead Squat 3 x 5 rep

W.O.D.

‘Daniel’

50 Pull-up
Run 400m
21 Thrusters (40/30)
Run 800
21 Thrusters (40/30)
Run 400
50 Pull-up

Compare to 29/12/09

Snatch 3 x 5 rep

W.O.D.

Team Chipper

Row 2000

50 Burpees
Run 400
50 Pull up
Run 400
100 Wall ball

one person doing reps at a time (except for 400m run)

Back Squat 5 x 3 rep

W.O.D.

12 Sumo Deadlift High Pull (50/35)

8 Toe to bar

7 Rounds.

W.O.D.

The Filthy Fifty

complete 50 reps of each;

Box Jump
Jumping pullup
Kettlebell swing (16/12)
Walking lunges
Knee to elbow
Push press (20/15)
GHD back extension
Wall ball
Burpee
Double under Skip

Compare to 27/12/09

Ring holds

Handstand balance

W.O.D.

‘Elizabeth’

Clean (60/40)

Ring dip

21, 15, 9 reps for time.

Push Jerk 5 x 5 rep

W.O.D.

10 Pull up

3 T.G.U. each arm (24/16)

Run 200m

15 min, as many rounds as possible.

10 minutes of any or all of,

Double unders

Turkish get up

Kipping/butterfly pull up

W.O.D.

21 Kettlebell swing (24/16)

15 Burpee

9 Sit up

30m Overhead plate lunge (25/15)

4 rounds, for time.

Compare to 14/01/2010

weighted pull up 4 x 3 reps

W.O.D.

Cards

The class was split into groups of 3 and 4.  The task: Get through a deck of cards, suit denotes exercise, number on card = reps, except for Hearts, 400m run for each one.

The exercises were;

Clean & Jerk (20/15kg)
Wall ball

Kettlebell swing

Run 400