Tag Archives: barballs

Tuesday the 07-05-13

W.O.D 20 minutes to work up to a 5 rep max press then 3 rounds of: 1 minute of kettlebell swings 24/16kg 1 minute of pushups 1 minute of abmat situps 1 minute of barballs 9/7kg no break between rounds. [...]

1 Comment     Exercises: , , ,

Monday the 11-02-13

W.O.D 20 rep max back squat Pick a weight that you can get all 20 reps without re racking th bar. Once you take the bar out of the rack you cant put it back until all 20 reps have [...]

2 Comments     Exercises: , , ,

Thursday the 24-01-13

W.O.D 15 minutes to work up to a 3 rep max press then amrap 20 minutes 10 hang power cleans 50/35kg 20 bar balls 9/7kg 30 double unders 200 meter sandbag run 25/15kg

1 Comment     Exercises: , ,

Thursday the 01-12-11

Strength – squat 3,3,3,3,3 W.O.D 2 rounds 15 burpees 15 barballs 15 medball situps 400 meter run

20 Comments     Exercises: , , ,

Tuesday the 22-11-11

Skill – Squat Clean W.O.D amrap 8 minutes 8 pushups 8 barballs 8 burpees 8 ghd hip extensions rest 2 minutes then teams of 3 row 3k swapping over every 250 meters

15 Comments     Exercises: , , , ,

Friday the 04-11-11

W.O.D 21,15,9 hang power cleans 50/35kg barballs 10/6kg kettlebell swings 24/16kg mountain climbers

23 Comments     Exercises: , ,

Tuesday the 25-10-11

Strength – press 5,5,5,5,5 W.O.D 21,15,9 ring pushups mountain climbers barballs 10/6kg

12 Comments     Exercises: , , , ,