Tag Archives: Run with Weight

Friday the 11-07-13

W.O.D 20 rep max shoulder press then amrap 25 minutes 400 meter run 20 ring rows 200 meter sandbag run 25/15kg 20 pushpress 35/25kg

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Tuesday the 12-03-13

Skill – power clean W.O.D 21 hang power cleans 60/40kg 15 front squats 60/40kg 200 meter sandbag run 15 hang power cleans 10 front squats 200 meter sandbag run 9 hang power cleans 5 front squats 200 meter sandbag run [...]

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Thursday the 14-02-13

W.O.D 20 minutes to work up to a 3 rep max deadlift, power clean or weighted pullup then amrpa 12 minutes 20 box jumps 10 hang power cleans 50/35kg 200 meter sandbag run

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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

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Thursday the 20-12-12

W.O.D every minute on the minute for 15 minutes do 5 hang power snatches choose a light weight that perfect form can be maintained with throughout the whole 15 minutes then 30,20,10 boxjumps 24/18″ kettle bell swings 24/16kg 200 meter [...]

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Tuesday the 18-09-12

W.O.D 10 to 1 strict pullups 200 meter sandbag run 25/15kg

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Friday the 14-09-12

The gym will be closed Monday morning due to a first aid course being held for the instructors. Sorry for the inconvenience. Skill – 10 minutes of your choice W.O.D AMRAP 15 minutes 5 overhead squats 45/30kg 10 kettlebell swings [...]

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Thursday the 16-08-12

Skill – 10 minutes of your choice W.O.D 30 deadlifts 60/40kg 200 meter sandbag run 25/15kg 20 power cleans 60/40kg 200 meter sandbag run 25/15kg 10 squat cleans 60/40kg 200 meter sandbag run 25/15kg

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Tuesday the 19-06-12

Swim WOD this saturday in the kingfisher at 8am, 10 places available, who wants in? W.O.D “Large loads over long distances quickly” 3 bumper plates 20/10kg 1 sandbag 25/15kg 1 barbell 20/15kg 1 bumper plate 25/15kg 1 kettlebell 24/16kg 1 [...]

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Friday the 04-05-12

W.O.D 30 front squats 52.5/35kg 60 ghd situps 90 russian kettlebell swings 32/24kg 400 meter plate carry 25/15kg or amrap 15 minutes 5 f/s 10 situps 15 russian kbs 200 meter plate carry

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